Gym Ball Exercises for Women

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A gym ball is a large ball that allows you to practice balance and exercise your core muscles even as you do other exercises. It’s a great addition to your home gym, but if you have a gym membership, you may be able to make use of the ones that it offers. You can use your ball to get a full-body workout.


Arm Exercises

From this position, walk your hands out until your feet are balanced on the ball.

Using the gym ball for balance as you do arm exercises increases muscle resistance all over your body. You can sit on the ball as you do bicep curls with hand weights. Then, balance with your upper back on ball and your feet on the floor with your hands by your shoulders. Press the weights up to work your chest muscles. You can also do incline push-ups by putting your hands on the floor and balancing with your feet on the ball, then dipping down.

Leg Exercises

Do leg lifts while balanced against the gym ball.

Lie with your back on the floor and your heels balanced on the ball with knees bent at a 90-degree angle. Push down through your heels, lifting your butt off the ground to work your hamstring muscles. You can also stand up, pressing the ball between your back and the wall. Then, move into a squatting position and hold it as long as you can. You can also lean against the ball, with one knee on the ground and the other outstretched, then lift the outstretched leg.

Core Exercises

Transfer the ball from your hands to legs.

With your feet on the floor and lower back balanced on the ball, place your hands behind your head and crunch up to work your abdominal muscles. You can work the side obliques by doing this same motion and trying to reach your right elbow to the left side. Additionally, you can work your core by lying on the ground with the ball in your hands, stretched out over your head. Bring your legs and hands up, transfer the ball to your legs and bring them both down. Then lift up again and take the ball from the legs into your hands.

Stretches

Bend over the ball to stretch your back.

Sit on the gym ball and slowly roll back so that both your hands and feet are touching the floor, with your back curved against the ball. This is a great stretch for both your stomach and back muscles.

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