Get on the ball for a fun and challenging workout and develop a sensational body that is lean, defined and strong.

Gymnastic stability balls are vinyl air-filled balls used for safe and effective exercise routines. They are used to improve strength, flexibility and balance.

Exercise balls vary in colour, size, cost and quality. Choose a good quality ball, the size of which is right for your height. When you sit on the ball, your knees should be in line with your hips. Using a ball that is too small or large can compromise posture and technique.

Since the ball is unstable and ‘wobbly’, working out on the ball can be challenging--you need to recruit additional abdominal and back muscles to maintain stability on the ball. Ball workouts work the whole body as a unit, whereas traditional exercises work each muscle or muscle group, separately.

When you exercise on the ball, you automatically improve exercise quality. If you lose good posture, the ball will roll or wobble, prompting you to correct your form.

The ball has been used extensively in rehabilitation and physiotherapy for over 30 years. Today, the ball is recognized as an excellent piece of exercise equipment. Training on the ball is not just another fitness fad; it is a workout technique that is here to stay.

Benefits

Working out on an exercise ball has a variety of physical benefits – from gentle stretching to intense strengthening. Ball exercises can be adapted to all ages and fitness levels.

Lower body exercises

Place the ball on your lower back and lean against a wall. Lower yourself into a squat position until your thighs are almost parallel to the floor. Slowly return back to starting position. Repeat.

Sit on the ball, with your knees at a 90-degree angle. Make sure your abs are contracted, spine is tall and shoulders are parallel to the floor. Slowly lift one foot off the floor to knee height and extend the leg forward. Alternate between right leg  and left leg.

Lie on your back with your heels on the ball. Raise your hips off the floor and hold this position for a few seconds. Contract your hips and stabilize your torso. Slowly return back to starting position. Repeat.

Lie on your back with your heels on the ball. Raise your hips off the floor and roll the ball slowly with your heels toward you, until your knees are above your hips. Now push ball back keeping hips lifted off the floor. Repeat.

Upper body exercises

Lie with on your back with your head and shoulders supported on the ball. Hold weights in each hand. Lower your arms out sideways, keeping elbows slightly bent. Now, contract your chest muscles as you lift the weights up facing each other. Repeat.

Lie prone on the ball. Hold weights in each hand. Bend elbows with weights close to your hips and draw the shoulder blades together. Then, slowly extend arms down towards the floor. Repeat.

Sit on the ball. Place your hands besides your hips, fingers pointing forwards. Contract your abdominals and lengthen your spine. Now, slowly bend your elbows, lowering your body down and return back up. Repeat.

Sit with your spine tall on the ball. Hold weights in each hand. Bend your elbows and then slowly extend them. Repeat.

Sit with your spine tall on the ball. Hold weights in each hand. Bend your elbows so that they are aligned slightly below the level of your shoulders. Push your hands up towards the ceiling and then lower down. Repeat.

Abdominals, Waist and Back Exercises

Lie down on an exercise mat. Place the ball between your legs. Place your hand on your lower back to support it. Maintain a neutral spine as you bring the ball in towards your chest. Hold for a few seconds and then return to starting position. Repeat.

Lie on the ball with your feet on the floor. Place your hands behind your neck so that your neck is supported. Contract your abs and slowly lift your rib cage up and then lower down. Repeat.

Lie on the ball with your feet on the floor. Place your hands across your chest. Gently lift your right shoulder across toward the left hip, then return to starting position. Repeat on the other side.

Stabilize yourself on the ball, face down, so that only your feet are on the floor. Place your hands on your lower back and slowly lift your spine off the ball. Make sure that you don’t hyperextend your spine while you do this exercise. Slowly return to starting position. Repeat.

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