4 Exercise moves with a gym ball for stronger muscles

A myriad of sports movements with a gym ball

According to Edward Laskowski, M.D to Mayoclinic , exercise with a gym ball can tone your abdominal muscles and other core muscles.

All you need to do is choose a ball that matches the length of your foot because this one ball is available in various sizes.

If you have trouble balancing on the ball, start by leaning your back against the wall first.

Here are some sports moves you can do with a gym ball.

1. Folding your knees with a gym ball

Source: Harvard Health

One of the easiest exercises to use a gym ball is to sit on it. By doing this exercise, you will use your abdominal and back muscles to keep your spine and pelvis in balance.

How to do it:

Start by sitting on the ball and keep your legs together. Try to keep your feet flat on the floor.
Sit in an upright position to maintain the spine.
Fold your knees and keep your hips balanced as you lift your legs and knees.
Switch your legs or change sides for variety.

2. Plank

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In addition to folding your knees, you can also do a plank with a gym ball. This movement is believed to strengthen your upper body and shrink your stomach.

How to do it:

Start in a prone or prone position and make the gym ball your upper body support.
Make sure your arms are the support of your body as if you were doing planks or push-ups on the floor.
Try not to put your stomach or knees on the floor before the time is up.
Maintain this movement for 30-60 seconds.

3. Push ups

Source: Train Body and Mind

In fact, sports movements such as push ups can not only be done on the floor, but can also be done with a gym ball. Apart from toning your arms, push ups with a gym ball will also make your shoulders stronger.

How to do it:

Position yourself as if you were going to do a plank.
Place your feet on the gym ball, like the image above.
Do your usual push-ups but bend your elbows back. Keep your legs and chest balanced.
Repeat this movement for 10 times.

4. Ball crunch

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Actually, the sports movements using this one gym ball are not much different from crunch in general. A gym ball will actually make your back more comfortable and make it easier for you to strengthen your abdominal muscles.

How to do it:

Lay your body on the gym ball.
Fold your hands behind your head.
Make sure that you rest your feet on the floor for balance.
Bend your stomach forward while exhaling and return to the starting position slowly.
If you do it correctly, you will feel a contraction in the abdomen.
Repeat this movement 10-15 times.

One of the advantages of using a gym ball is that you can do it yourself at home. You can also do it where it is most convenient for you.

However, if you doubt your position is correct or not, you can take a fitness class that uses a gym ball as part of a sports movement so you don't do it wrong and avoid injury.