Fitness

Exercise Balls

5 Fun Workouts with Exercise Balls

There are a lot of options that you can choose from when you want to do a fun and interesting exercise workout. A sure fire way to make your workout challenging yet enjoyable would be by using exercise balls. These balls have been called so many names such as Physioballs, Swiss balls, fit balls and medicine balls but no matter what they are called, these exercise balls can help you strengthen and stretch your body. Exercise balls especially focus on your core stability and balance.

  • Exercise Ball squats
  1. Place the exercise ball between your spine and the wall while mildly pressing on the ball, place your hands on your hips. Your feet should be hip-width apart.
  2. Move into a sitting position by bending your knees and hips. When your knees are over your ankles make sure that the exercise ball is still in contact with your back the entire time.
  3. Return to your original position. Do this for 8-15 times.
  • Supine bridges with Exercise Balls
  1. While sitting on the exercise ball, position your hands crossed on your chest.
  2. Roll outward by walking forward until the ball supports your head and shoulders. While doing this, make sure that your entire weight is one the ball.
  3. Make a table top form using your hips, should and knees. Your feet should be flat on the floor aligned exactly beneath your knees.
  4. In this position, lower and then lift gradually your hips. Feel the tightening of your buttocks and thigh muscles. Do 8 to 15 repetitions.
  • Bird dogs with the Exercise Balls
  1. On your hands and knees, position the exercise ball beneath your abdomen.
  2. Using opposite arm and leg, lift and extend them during the same time.
  3. Stretch your arms away from your body and balance yourself on the ball by keeping your hip area stable.
  4. Repeat this 8 times.
  • Exercise Balls push-ups
  1. Lying face down, place the exercise ball under your belly with the pals of your hands flat on the surface of the floor.
  2. With your hand, walk into a plank position. Feel free to rest the exercise ball any place between your hips and ankles.
  3. Perform push-ups by lowering your elbows together with your upper body. Make sure to keep your shoulders at a distance from your ears. Do 8 to 10 repetitions.
  • T, Y and I Position on Exercise Balls
  1. On your hands and knees, press the exercise ball into your thighs and your hips.
  2. Make sure to keep your toes down while lifting your knees slightly from the floor. Lift your arms onto the sides of your body by tightening your abdominal muscles. Make a T form.
  3. Afterwards, gradually move your arms in front, forming a Y. Then place them straight outward to form an I. While doing this, make sure to maintain your spine in a neutral form, abdominal muscles tightened and shoulders far from the ears.
  4. Do four repetitions of each T, Y and I form.
  5. One challenge to this exercise would be to lift your toes from the floor and keep your balance.