Types of Exercises You Can Perform Using a Fitness Ball

Posted by Gymsportz Fitness on October 30th, 2017

Believe it or not, all you need to create a fitness routine that can improve your total body strength is a yoga mat, a wall, and a fitness ball. There are a number of low-impact and toning moves you can do with these simple tools. Fitness balls in particular are extremely useful in improving your core strength as well as your balance. Here are some exercises that you can perform using a simple fitness ball:

Balancing Pushup

Step 1: Put the fitness ball on one end of your exercise mat. Then, assume the push up position on the mat, putting the top of your ankles and feet on the top of the fitness ball. Stack your hands right beneath your shoulders, and get in a plank position.

Step 2: Engage your core to balance your body on the fitness ball. If you find it hard to stabilize, widen your feet on the ball to create more surface area.

Step 3: Keep the proper push-up form and lower your chest toward the ground. Keep your body in proper form as you shift your weight on to your shoulders and hands. Go back to the initial plank position and count that as one rep. Do 10 to 15 reps.

Wall Squat

Step 1: Look for a vacant wall space, and place the fitness ball between the middle of your back and the wall. Stand with your feet shoulder-width apart, flat on the floor, and positioned a couple of inches to the front of your torso. By then, you torso should already be leaning on the ball.

Step 2: Clasp your hands and slowly get into a squat position. See to it that your knees do not go beyond your toes and that you keep engaging your core. Complete one rep by rolling back to the initial position. Repeat this 15 times.

Plank-to-pike

Step 1: Go back to the initial position that was used in the balancing pushup, but roll the back a little forward so that your shins are on top of the ball (instead of your ankles and feet). You may widen your feet to improve stability.

Step 2: Engage your core and raise your hips while keeping both of your legs and arms straight. Once you’ve driven your hips as high as you can, lower back to the initial position and count that as one rep. Do 15 reps.

About the Author

You Soon Chen, Sales Manager, Gymsportz Fitness

Gymsportz.sg is one of the leading exercise equipment online suppliers in Singapore. It was founded in 2009. They provide a huge variety of home use and various commercial equipment suiting the corporate and individuals’ need for fitness equipment.