Gym ball exercises – Gym workout for beginners

Gym ball exercises – Gym workout for beginners

The gym ball exercises in this program strengthen your entire body. As it is widely known, HIIT is one of the best ways to burn calories, we utilize some cardio burns between exercises to keep the heart rate up and to burn some fat.

Before you hit the gym ball exercises, you should have a good warm up. You need to loosed those muscles and get your heart rate elevated. This is a 2 day workout, use your off days for cardio to increase fat burn. These exercises you can do at home, all you need is an exercise ball. You can get a pretty great one here.

Remember, as we mentioned in our Gym workout for beginners blog even in gym ball exercises, form is key. Concentrate on your form and your body will follow.

Day 1 – Gym ball exercisesHow to get fit - Gym ball exercises

Warm up

10 minutes of cardio. Take a brisk walk on the treadmill or cycle at a light-moderate intensity. You should begin to build up a bit of a sweat and feel your muscles loosening up but you should still be able to hole a conversation.

Gym ball exercises

STABILITY BALL WALL PUSH UP – 2 sets of 15

Equipment – Gym ball

Lift the stability ball to shoulder height and press it against a wall. Stand with your feet shoulder width apart and lean your body weight into the ball (with your elbows straight).

Movement

Bend your elbows and do a push up – allowing your body to move towards the wall Hold briefly and then return to the starting position by straightening your arms

STABILITY BALL REVERSE FLYES – 2 sets of 15

Equipment – Gym ball

Lie over the ball with your chest resting on it. Position your arms on either side of the ball and hold the weights extended to the ground.

Movement

Lift the weights until your elbows are in line with your back Lower in a controlled movement Repeat

SKIPPING – 30 Seconds

Equipment – Skipping rope

Hold a skipping rope in both hands to one side of your body and make sure that the space around you is clear for sufficient movement.

Movement

Grab the rope in each hand and swing it forwards for your legs to jump through at the same time Try and move continuously and not pause after each jump

LOWER BODY ROTATION (LEGS ON BALL) – 2 sets of 15

Equipment – Gym ball

Start lying on your back with your legs on the ball

Movement

Contract abs and slowly move legs to side, back and side again

STEP-UPS – 30 Seconds

Stand in front of any step with your hands on your hips.

Movement

Step up and let both feet meet at the top of the step before you step back down Repeat

STABILITY BALL SEATED LEG LIFTS – 2 sets of 15

Equipment – Gym ball

Sit on the stability ball with your knees bent at 90 degrees. Your hands can be used for support.

Movement

Keeping your body still, lift one foot off the ground Hold for three seconds and then lower your foot to the starting position Repeat on the other side

STABILITY BALL HAMSTRING CURLS – 2 sets of 15

Equipment – Gym ball

Lie on your back with your lower legs resting on the ball. Lift your hips until your body is in a straight line.

Movement

Hold that position, bend your knees and roll the ball towards your body Return to the starting position Repeat

JUMPING JACKS – 30 Seconds

Stand straight with your feet shoulder width apart.

Movement

Jump and extend your legs in a wider position while simultaneously lifting your arms above your head Return to the starting position Repeat

STABILITY BALL PELVIC BRIDGES – 2 Sets of 15

Equipment – Gym ball

Lie on your back and bend your knees slightly, placing your heels on the ball.

Movement

Lift your hips slowly off the floor until your thighs, hips and upper body make a straight line Hold this position for three seconds, then lower gently Repeat

How to get fit - Gym ball exercisesSTANDING CHEST STRETCH – 30 seconds

Stand up straight with your feet shoulder width apart. Clasp both of your hands together behind your back.

Movement

Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch

STANDING UPPER BACK STRETCH – 30 seconds

Stand up straight with your feet shoulder width apart. Clasp both of your hands together in front of your torso at shoulder height.

Movement

Keep a neutral spine posture and reach forwards as far as possible, allowing your shoulder blades to separate Hold the stretch

STANDING QUAD STRETCH – 30 Seconds

Stand on one leg, making sure that your abdominal muscles are activated and that you are balanced.

Movement

Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle

SUPINE HAMSTRING STRETCH – 30 Seconds

Lying on your back, bend one leg and plant that foot on the floor.

Movement

Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch

CALF STRETCH – 30 Seconds

Standing a little away from a solid support structure (a wall), lean on the support with your forearms. Bend one leg and place the other leg straight behind you.

Movement

Transfer your weight and hips gently over the front bent leg and keep the heel of your back foot on the ground with your toes facing the front

COOL DOWN

5-10 minutes of cardio exercises, like walking or cycling at a light-moderate intensity. Breathing and heart rate should return to normal by the end of the cool down. Remember to stretch after your cool down.

Day 3 – Gym Ball ExercisesHow to get fit - Gym ball exercises

Warm up

10 minutes of cardio. Take a brisk walk on the treadmill or cycle at a light-moderate intensity. You should begin to build up a bit of a sweat and feel your muscles loosening up but you should still be able to hole a conversation.

Gym ball exercises

STABILITY BALL WALL PUSH UP – 2 Set of 15

Equipment – Gym ball

Lift the stability ball to shoulder height and press it against a wall. Stand with your feet shoulder width apart and lean your body weight into the ball (with your elbows straight).

Movement

Bend your elbows and do a push up – allowing your body to move towards the wall Hold briefly and then return to the starting position by straightening your arms

STEP-UPS – 30 seconds

Equipment – Step

Stand in front of any step with your hands on your hips.

Movement

Step up and let both feet meet at the top of the step before you step back down Repeat

STABILITY BALL LOWER BODY TWIST – 2 Sets of 15

Equipment – Gym ball

Lie on your back, with your legs straight and your feet on the ball. Relax your arms out to your sides with your palms facing up.

Movement

Rotate your lower body to the right and return to the starting position Repeat to the left side

STABILITY BALL SUPERMAN – 2 Sets of 15

Equipment – Gym ball

Lie across the ball with your trunk resting on it. Your hands and feet should be touching the floor and your eyes should be facing down.

Movement

Lift your opposite arm and leg and reach forwards with a good stretch in your back Hold for three seconds and then slowly lower to the starting position Repeat

CYCLING – 10 Minutes

Equipment – Upright Bike

Make sure that you’re comfortably positioned on the bike, with only a slight bend in your knee when your legs are extended.

Movement

Start pedalling to light up the console and select your programme preference

STABILITY BALL HIP EXTENSION – 2 Sets of 15

Equipment – Gym ball

Lie over the ball, letting it rest across your hips. Extend your legs behind you and place your hands on the ground with your elbows straight.

Movement

Bend your elbows and allow your head to move towards the floor (your legs will lift) Return to the starting position Repeat

STABILITY BALL HAMSTRING CURLS – 2 Sets of 15

Equipment – Gym ball

Lie on your back with your lower legs resting on the ball. Lift your hips until your body is in a straight line.

Movement

Hold that position, bend your knees and roll the ball towards your body Return to the starting position Repeat

STANDING CHEST STRETCH – 30 secondsHow to get fit - Gym ball exercises

Stand up straight with your feet shoulder width apart. Clasp both of your hands together behind your back.

Movement

Take a deep breath in, lifting your rib cage and at the same time lifting both of your arms away from your buttocks, until you feel a stretch in your chest and the front of your shoulder Hold the stretch

STANDING UPPER BACK STRETCH – 30 seconds

Stand up straight with your feet shoulder width apart. Clasp both of your hands together in front of your torso at shoulder height.

Movement

Keep a neutral spine posture and reach forwards as far as possible, allowing your shoulder blades to separate Hold the stretch

STANDING QUAD STRETCH – 30 Seconds

Stand on one leg, making sure that your abdominal muscles are activated and that you are balanced.

Movement

Pull your other foot up towards your bottom, keeping your knees together and pushing your pelvis forwards slightly until you feel a stretch in your quadriceps or thigh muscle

SUPINE HAMSTRING STRETCH – 30 Seconds

Lying on your back, bend one leg and plant that foot on the floor.

Movement

Grasp the other leg with a towel or band and straighten it slowly, until you feel a mild hamstring stretch in the straight leg Hold the stretch

CALF STRETCH – 30 Seconds

Standing a little away from a solid support structure (a wall), lean on the support with your forearms. Bend one leg and place the other leg straight behind you.

Movement

Transfer your weight and hips gently over the front bent leg and keep the heel of your back foot on the ground with your toes facing the front

COOL DOWN

5-10 minutes of cardio exercises, like walking or cycling at a light-moderate intensity. Breathing and heart rate should return to normal by the end of the cool down. Remember to stretch after your cool down.

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How to get fit – Gym ball exercises

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