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Best Gym Ball Exercises

Best Gym Ball Exercises

Jan 04, 2024

People call this gymnastic ball by different names, like stability ball, swiss ball, exercise ball, or balance ball. Also, this is so special to regular gym goers as it can transform their boredom routine into a fun-filled one. Yes, apart from the benefits it offers in terms of back pain relief, pregnancy care, muscle strengthening, cardio endurance, etc., gym junkies look at it only from a fun perspective. 

Benefits of Gym Ball Exercises

Listed below are some of the broad benefits of gymnastic ball exercises. 

  • It helps in attaining perfect balance and stability throughout the body, unlike other machines
  • It is highly effective for those who return to the gym after an injury
  • It equally focuses on both anterior and posterior muscles
  • It prevents injuries as you can easily juggle between the ball exercises and does not involve sharp movements
  • It is ideal for those beginning with workouts 

    Types of gym ball exercises

    Firstly, there is no particular set of exercises that we can call the best for gym exercises. Second, the exercises can be categorized into specific types based on the purpose or the area of the body that they target (the back, stability, pregnancy, etc.) Listed below are the best gym ball exercises for the particular type mentioned. 

    • Gym ball exercises for stability
    Ball jackknife: Ensure a high plank position with shins on the ball and squeeze and bend the knees to roll the ball.
    Decline push-ups: Perform high planks with toes on the ball instead of the ground.
    Ball rollout: Properly kneel with a straight back and roll the ball forward and backward with your arms. 
    Ball dead bug: Lie flat on the floor and hold the ball between your arms and legs, then brace the core, holding it with opposite hands and knees.
    • Gym ball exercises for back pain
    Overhead ball squat: Hold the ball with both hands over your head while performing a half squat.
    Forward and backward rocking: Sit on the ball with your hips at 90 degrees, then rock the hips with both hands sideways.
    Sideways rocking: A similar one to the above exercise except that the pelvis replaces the hip movements.
    Straight leg raise: Ensure a bridge position with the ball underneath the feet, then raise the leg up and down.
    • Gym ball exercises for beginners
    Squats: Perform a regular squat workout for beginners with the ball parallel to the chest, and raise by pressing the ball above the head.
    Biceps squeeze: Kneel with your seat landed on the heels and the ball in front of the chest, then bend the elbows and return.
    Ball jog: Bounce the ball up and down with the knees in a sitting position and feet on the ground.
    Knee tucks: Roll the ball with the knees in a high plank position and ensure the knees come closer to the chest. 
    • Gym ball exercises for pregnancy
    Ball bridges: Lie down flat, place your heels or feet on the ball, roll the ball closer to your hips, and return.
    Ball march: Sit upright on the ball with your feet on the ground, lift one foot off the floor, and relax. 
    Ball circles: Ensure the plank position with elbows and arms landed on the ball and roll it clockwise and anticlockwise movements while the feet stay on the ground. 
    Pelvic tilts: Move the pelvis sideways while sitting firmly on the ball.


    Do you know about the anti-burst gym ball?

    It is a professional gym ball that is made up of premium-quality PVC material that can withstand a static weight of at least two thousand lbs. Also, this will only deflate slowly and not burst out like any other low-grade exercise ball. Moreover, it is designed ergonomically with anti-slip and durable properties.  


    • Can athletes use this?

    Of course, sportspeople can include this gymnastic ball in their regular workout routines. It helps them gain more flexibility and increase their muscle coordination.

    • What is a normal-sized gym ball?
    There is no one-size gym exercise ball that fits all individuals. People choose the diameter size based on their height. Those who are below 5 feet and 4 inches prefer a 55-cm ball. Those above this height prefer 65 cm. Realistically, most people will fall into the latter category and choose a gym ball 65cm.

    • Can I use this for sitting instead of regular office chairs?

    Experts say that using these gym balls for sitting in the office can improve your body posture and balance to a greater extent.