Toned legs and defined abdominal muscles – we all dream of that. Dumbbells, thousands of training devices, fitness bands or oneFascia roller training– The selection of training options and equipment is now so large that you can quickly lose track. Have you ever noticed the big balls that often end up gathering dust in the corner of the gym? Training with the exercise ball improves endurance and sense of balance, promotes muscle building and strengthens all large muscle groups - a real all-rounder! The exercises are particularly suitable for the back muscles and that is exactly what makes the training device perfect for pregnant women and seniors. The inexhaustible selection of exercises ensures enough variety in your training routine. Are you looking for a new challenge? Then you've come to the right place - in this article we have put together the best exercise ball exercises for you. Have fun trying it out!
The exercise ball, also known as the Pezziball, was developed in Switzerland in the 1960s for use in physiotherapy. Stability training helps the body move as a unit and is perfect for strengthening the spine and core muscles. No matter whether in the gym or for a home workout - the sports equipment is versatile and the exercises can be carried out anywhere.
What advantages do exercises with Pezziball offer?
The concept of exercise ball training is actually quite simple - in order to perform exercises on the unstable surface and to maintain balance, several muscle groups are activated at the same time. From plank and push-up variations to squats and lunges, adding a Peziball makes all exercises even more challenging. For this reason, the sports equipment is ideal for both fitness beginners and advanced users. To tone the body, you should incorporate balance training into your regular fitness routine at least 2 times a week. Until seniors and beginners gain strength and become accustomed to the exercises, it is recommended to use a softer ball in the beginning. To achieve performance improvement, first focus on proper execution. To get the most out of your workouts, it's important that the ball is the right size for you. You can find out what this is in the table below.
| diameter of the ball | Body size |
|---|---|
| 55 cm | Up to 160 cm |
| 65 cm | Up to 175 cm |
| 75 cm | Up to 185 cm |
| 85 cm | Up to 195 cm |
The best exercise ball exercises for the back
If you often suffer from severe tension in your back and core muscles, then you areBack pain exercisesYour salvation! Stability training with a stability ball would be an excellent option for this - this improves posture and balance, which in turn helps prevent and relieve back pain.
- Back Extensions –The back extension is one of the best exercises to improve stability and mobilize the spine. Lie on the ball with your stomach and legs extended. Place your hands on either your chest or the back of your head, contracting your lower back and glutes. Take a deep breath and as you exhale, slowly lift your upper body as much as possible until your body forms a straight line from your head to your feet. Then lower your upper body back to the starting position in a controlled manner. The exercise becomes even more strenuous if you stretch your arms out to the sides and lift your feet slightly off the floor. Complete 2 sets of 15 reps each.
- Superman exercise –With this variation of the classic Superman exercise, not only the entire back but also the gluteal muscles are stressed. Lie on an exercise mat and hold the ball between your feet. Tighten your abdominal muscles and stretch your arms forward. Inhale deeply and lift your arms, legs and chest slightly off the floor. Hold the position for 10 seconds and slowly lower your body back to the floor. Perform 2 sets of 10 reps.
- Arm and leg extensionsAbove all, it promotes your coordination and improves your balance. It is particularly important for the exercise ball exercises that you carry out the movements in a controlled and calm manner. Lie on your stomach on the ball with your arms in front of your chest and your legs extended. Tense your entire body and at the same time lift your left arm and right leg straight off the floor until they are in a line. Hold for 4-5 seconds, return to starting position and switch sides. Do 2 sets of 12-15 reps per side.
Exercise ball exercises for a toned stomach
Whether classic sit-ups and crunches or different plank variations - adding an exercise ball makes all abdominal exercises much harder and more strenuous.
- Dead Bug Übung –Dead bugs, also known as dead beetles, are a great exercise to train your abdominal muscles and back at the same time. Lie on your back on an exercise mat and raise your knees to a 90 degree angle. Hold the exercise ball between your arms and knees. Tense your back and make sure that it does not form a hollow back. Then simultaneously stretch your left arm over your head and your right leg towards the floor, and press your right arm and left leg against the ball. Hold for 3-5 seconds and return to starting position. Switch sides and repeat the exercise a total of 10-13 times per side.
- V-Pass with the gym ballis a strenuous stability exercise and is more suitable for advanced users. Lie on your back on the floor, stretch your legs and hold the exercise ball over your head with both hands. Tense your back and contract your abdominal muscles. Then lift your legs and arms and place the ball between your feet. Return your body to the starting position, but this time with the ball between your legs. Repeat the movement while moving the exercise ball back and forth between your hands and legs. Do 2 sets of 8-10 reps each.
- Push-up exercise ball exercises –The push-up and all possible variations are among the absolute must-have exercises that every fitness fan needs to know. Since the version with the exercise ball requires much more strength and coordination, you should first learn the classic push-up and do it correctly. Get into a high plank position with your hands directly under your shoulders and your feet on the ball. Tighten your back and squeeze your glutes to keep your body in a straight line. Then slowly lower your body to about 5 centimeters above the ground. Hold the position for 5 seconds and slowly return to the starting position.
- Plank exercise with roll-in –The plank exercise is one of the most effective and popular full-body exercises that you can do with your own weight. The exercise ball version works your stomach, legs, butt and shoulders at the same time and gets your entire body burning. Get into the classic high plank position and position the ball under your knees. Make sure the body is in a straight line. Slowly pull your knees towards your chest, hold them for a few seconds and return your body to the starting position. Do 2 sets of 12-15 reps each.
Stomach legs buttocks exercises with exercise ball
No matter whether in the gym or in your own four walls - the exercise ball is the ultimate exercise equipment for a bodyweight workout. A firm bottom and slim legs are only possible through hard training sessions? Totally wrong! Done correctly, butt exercise ball exercises are at least as effective and strenuous, if not more so!
- Hamstring Curl my Gym Ballis an excellent exercise for the buttocks and abdominal muscles. Lie on your back and place your heels down in the middle on the ball. Tighten your stomach and lift your hips off the floor so that your body forms a straight line. Then bend your knees and roll the ball with your legs as far as possible towards your bottom. Hold for about 5 seconds and return to the starting position.
- Wall Squat –If you want to tone and define your lower body then you shouldSquat variationsbecome an integral part of your training routine. The wall sit with the exercise ball primarily targets the buttocks and thighs and improves your coordination. Stand in front of a wall and place the exercise ball between the wall and your back. Squat slowly and with control until your knees form a 90-degree angle. Hold for 10 seconds and return to starting position.
Staying healthy and fit in old age –Exercise ball exercisesfor seniors
Sport and enough exercise are particularly important not only at a young age, but also in old age. From the age of 25, the body begins to break down muscle mass and the metabolism slows down. In order to stay mobile and healthy, there is onesuitable nutrition from 40and light training sessions are an absolute must. Exercise ball exercises for seniors ensure physical well-being, can relieve back or neck pain and improve the sense of balance.
- Pelvic circlesare an excellent basic exercise that trains balance and coordination. Sit on the ball with your feet firmly on the floor and keep your back straight. At first, you can hold onto something for support or roll the ball against the wall. Start slowly and controlledly circling your hips to the right and left. Make sure that the ball does not slip away.
- Marching while sittingstrengthens the core muscles, improves heart health and is one of the most effective exercise ball exercises for seniors. Sit on the floor with your feet firmly on the floor. Then alternately lift your legs as far as possible toward your chest.
- Side bend –Sit on the ball and keep your back slightly arched. Now slightly tense your abdominal muscles, let your arms fall to your sides and bend to the side until you feel a little tension in your muscles. Hold for about 10 seconds, return to starting position and repeat on the other side.
Exercise ball pregnancy exercises
Childbirth and pregnancy are a big challenge for the body and all pregnant women want it to be as uncomplicated and painless as possible. Gymnastics and light fitness exercises prepare the body for childbirth and are therefore incredibly important. The exercise ball has also proven to be particularly effective for this - it makes sitting easier and prevents back and neck pain. In order to avoid possible injuries and minimize the risk of slipping, you should make sure that the ball is “anti-burst” or burst-proof when purchasing.
- Sitting on the ball –This is more of a suggestion for the practical use of the exercise ball during pregnancy. Sitting on the exercise ball promotes a straight posture and relieves strain on the entire back muscles. This also allows the baby to adopt a better birth position.
- Pelvic circles –If you want to strengthen your pelvic floor with exercise ball exercises, then you should do this movement every day. To do this, sit on the ball with your back straight and open your legs slightly wider than hip-width. Begin circling your hips from left to right and back several times. Try to do 10-20 reps.
- Floating seatstrengthens the thigh and gluteal muscles and prepares the body for labor. Open your legs slightly wider than hip-width and squat backwards in front of the ball. Slowly lean your back against the ball and stay in this position for about 30 seconds.
