Gym ball exercises are suitable for training practically every muscle in the body. Since a round ball introduces an unstable element into the exercises, the smaller muscles in the deeper muscle layers in particular have to work, and these are otherwise difficult to train.
Exercises with a gym ball activate these muscles because the body must actively maintain its balance on the ball. This allows you to train the core, among other things - for example, the deep back muscles that support the spine.
In this article, we would like to provide you with some information about gym balls and introduce you to various effective exercises with a gym ball. These include many useful exercises for the back and abdomen, as well as ideal gym ball exercises for seniors.
Here you can see an overview of the content. Simply click the desired section to jump to it.
- Advantages and disadvantages of exercises with gym balls
- What to consider when using an exercise ball
- What is needed to train with a stability ball?
- Effective stability ball exercises
- Basic balance exercises and controlled sitting
- Exercise ball exercises for the back
- Exercise ball exercises for the abs
- Exercise-ball exercises during pregnancy
- Exercise-ball exercises for seniors
Advantages and disadvantages of exercises with gym balls
Gym balls are useful training equipment that offer many unique benefits for building muscle throughout the body. They can be used for targeted exercises for the abs, legs, buttocks, back and upper body, or the arm muscles. The instability of the ball repeatedly forces the deeper muscles in particular to tense briefly to prevent sliding to the side.
Back exercises with a gym ball specifically train the muscles that support the spine. That is why gym ball exercises are so recommended for seniors - they can help counteract age-related muscle loss. The balls are very light and can also be used for lifting exercises or for throwing and catching.
Disadvantages are hardly a concern when exercising with gym balls. However, many workouts require a certain level of basic strength and balance. Beginners are advised to first learn simple basic exercises to get used to the intended instability of the training equipment.
Without ball cradles or similar safeguards against rolling away , tipping over with the ball cannot be completely ruled out. A soft surface and sufficient clearance in all directions are recommended. Beginners should also initially take it slowly , as overly intense beginner training could overstrain the smaller, deeper muscles.
It becomes problematic when exercise balls are used as seating furniture. For a while, there was a real hype around seating balls as a new “miracle cure" for back problems in the office. Of course, sitting on the unstable ball trains the deep back muscles - but these small muscles can quickly become overstressed if you sit for too long.
As we now know, a sitting time of no more than 30 to 60 minutes should not be exceeded. It is also difficult to adjust a seating ball to the optimal sitting height for the workplace, which can once again encourage poor posture . It is more sensible to do time-limited exercises with exercise balls than to sit on one continuously.
Pay attention to ball size and the surface when doing exercise-ball exercises
What to consider when using an exercise ball
During many exercise-ball exercises, a large part of your body weight rests on the ball. Other exercises also expose the equipment to considerable pressure from muscular force. It is therefore worthwhile to invest in a high-quality exercise ball for your workouts.
In this regard, burst resistance (or anti-burst safety) plays an important role. Burst-resistant exercise balls are made of a particularly tough plastic that prevents uncontrolled air loss if the outer shell is damaged.
If, for example, a sharp object punctures the ball's outer shell, it will not burst like a balloon; instead, the air will escape slowly and in a controlled manner. However, burst resistance is guaranteed only as long as the maximum weight capacity is observed. Make sure to buy an exercise ball that can safely support your body weight.
Make sure you have enough space all around you, because particularly with some more demanding exercises, you may tip over with the ball and need to brace yourself. Although an exercise ball can, for example, be secured against rolling away with a ball base, for some exercises we want the ball to roll.
You also need a piece of training equipment that is suited to your height . This is important because stability ball exercises must be performed with the correct ball size . Otherwise, training with or sitting on a ball that is too small or too large can cause problems such as muscle tension and back pain - the opposite of what you can achieve with a stability ball.
The seating height of the ball should be selected so that, when sitting, your feet are firmly on the floor and your knees are still slightly below your hips. To find the right diameter of the stability ball for your workouts, use your height as a guide. Use the following table for orientation:
- Your height: 140 cm / Ball diameter: 45 cm
- Your height: up to 155 cm / Ball diameter: 55 cm
- Your height: up to 175 cm / Ball diameter: 65 cm
- Your height: up to 185 cm / Ball diameter: 75 cm
- Your height: taller than 190 cm / Ball diameter: 85 cm
What is needed to train with a stability ball?
To do stability ball exercises, you only need a few square meters of space and, of course, a suitable ball. For example, the highly elastic Pezzi stability ball from Behrend is suitable for the exercises described here.
These balls can withstand loads of up to 300 kilograms and are made of durable plastic with high burst resistance. They are also available in various sizes. The suitable body heights can also be determined by the color of the ball.
A special design is the double stability ball , on which two people can sit one behind the other. The so-called Physio Roll is therefore often used in physiotherapy. The physiotherapist then sits behind the patient and can provide support during the exercises.
Thanks to its peanut shape, the double stability ball does not roll away as quickly as a spherical ball. This ensures particularly high lateral stability during exercises with the “double” stability ball.
Effective stability ball exercises
We will now present a whole range of exercises with a stability ball . The focus is on stability ball exercises for the back and stability ball exercises for the abdomen. You can easily do these in your own home or in the garden.
For all exercises with the exercise ball, the quality of execution is more important than the number of repetitions. Do not force yourself to complete 20 push-ups on the ball if you can barely hold yourself up by the tenth. Focus on clean movements and engaging the correct muscle groups.
You will see - if you perform the exercises correctly and carefully, you will soon be able to progress. We therefore do not prescribe a specific number of repetitions, but instead primarily present useful exercises .
In general, for maximum effectiveness and safety, we recommend discussing exercise and therapy programs with your doctor or therapist. These experts can prepare training plans for you and guide you through a sensible progression. This way, you will learn which exercises are suitable for you and which ones you should initially avoid.
Please make sure to let some air out of the ball during all exercises in which you lie on the ball with your full weight. The exercises are easier and safer if the exercise ball is not fully inflated.
Exercises performed with weights generally require dumbbells. If you do not have weights available, you can alternatively use bottles filled with water.
You can do many exercises while sitting on the exercise ball
Basic balance exercises and controlled sitting
The first and simplest exercise for beginners is sitting upright on the exercise ball. If you have never done exercises with an exercise ball before, you may need some time to get used to the intentionally unstable training device.
Sitting on the exercise ball itself is also an exercise, because numerous muscles, especially in the back, work to keep the body upright and balanced. The ball should not be prevented from rolling away by a ball base. Keeping the ball in place with light body force while maintaining an upright sitting position is, after all, the purpose of the exercise.
Start with a few minutes per day and increase the duration slowly. However, you should not sit on the ball for more than 30 minutes, or a maximum of one hour, at a time.
Otherwise, small muscles in your back could become overworked. To expand your seated exercises, you can, for example, do arm exercises with dumbbells while sitting on the exercise ball.
Exercise ball exercises for the back
Even people who exercise regularly often neglect back training. Since balanced training can prevent numerous back problems, we recommend back exercises with an exercise ball.
In particular, the deep back muscles - the small muscles along the spine - can be trained gently in this way
When planking on the exercise ball, you must maintain body tension
Planking on the exercise ball:
Planking engages the entire body. For this exercise, kneel in front of the exercise ball and support yourself with your bent forearms on the ball.
Then lift your knees off the floor and straighten your legs. Your body forms a straight line - the plank. Hold the tension for a few seconds, then kneel down again to rest.
Repeat the exercise a few more times. Over time, you will be able to hold the tension for longer and longer. This is not just an exercise for the back - the whole body benefits from it. Conversely, you can also place your lower legs on the ball and plank with your bent forearms on the floor.
Bridge with an exercise ball:
Lie on your back and place your heels on the ball. Let your arms rest loosely on the floor.
Then lift your buttocks and straighten your back until only your shoulders are resting on the ball.
Hold this position for a while and repeat the exercises. The bridge primarily trains the gluteal muscles, but also the lower back.
The exercise ball bridge trains your back and glutes
The back extension:
Lie face down on the ball , extend your legs, and place your toes on the floor at shoulder width.
Place your hands behind your head and look straight ahead. Your neck and spine form a straight line during this exercise.
Now lift your upper body, hold the position for one second, and lower it back down in a controlled manner (practically like reverse sit-ups).
Also pull your elbows back and draw your shoulder blades together. Make sure to tense the lower back muscles - do not try to initiate the upward movement by gaining momentum.
"Hovering" on an exercise ball is good balance training
"Hovering" on an exercise ball:
Once again, you lie face down on the exercise ball. However, in this exercise you also want to raise your legs and extend your arms in order to balance on the ball while maintaining body tension .
To balance and maintain the straight body position, you must build tension throughout your body across your shoulders, back, abdomen, buttocks, and legs. This exercise primarily strengthens the lower back in the lumbar spine area. Beginners may lower their arms slightly so that they can support themselves on the floor with their fingers spread.
This exercise trains the back and glutes
Raise one arm and the opposite leg while "hovering":
While lying face down on the ball with a straight body position , support yourself on the floor with one hand and the opposite(!) foot.
Only your toes touch the floor. For example, lift your right arm and left leg as far as you can and hold the position.
Repeat the exercise on the other side, and so on. Keep your arm and leg extended the entire time - consciously engage your back and gluteal muscles .
Beginners can do this exercise ball exercise without weights
Bench presses on an exercise ball (with weights):
This is a more challenging exercise on the exercise ball that trains both the back muscles and the chest and shoulder muscles .
Your shoulder blades rest on the ball, your back remains straight, your knees are bent at right angles, and your feet are planted flat on the floor.
Spread your arms, bend your elbows, then extend your arms vertically upward and lower them again.
Keep your elbows not parallel to your shoulders, but slightly more toward your hips.
Only advanced users should use weights for this exercise to avoid overloading the shoulder joints.
This exercise ball exercise increases the training effect of push-ups
Push-ups on an exercise ball:
Push-ups are excellent for training the entire shoulder girdle, chest muscles, and arms . Using an exercise ball further intensifies the training effect due to the instability it creates.
To do this, support yourself with your hands on the ball, straighten your back and legs, and place the balls of your feet on the floor.
Now do as many push-ups as you can - make sure to fully extend your arms with each repetition.
For an easier variation , you can place your knees on the floor. Place an exercise mat or a folded towel under your knees for cushioning.
Push-ups with your feet on the exercise ball:
To make the exercise a little more difficult, you can also place your extended lower legs on the ball. Since your feet are then higher than your shoulders, additional body weight is placed on the muscles, increasing the training effect.
Rolling the ball with your feet from a push-up position:
This exercise is only for advanced users, as it requires considerable strength and control.
The starting position is a push-up with your lower legs on the exercise ball. From this position, roll the ball toward you by bending your legs and pulling your knees toward you.
Straighten your legs again and roll the ball back. Your shoulder and back muscles have to work hard to maintain your balance, while the muscles in your legs and buttocks control the ball.
Exercise ball exercises for the abs
Exercise balls are excellent for training the abdominal muscles . Our abdominal muscles play an important role in keeping the upper body stable and enabling its flexion and rotation . The instability deliberately created when exercising with the exercise ball therefore helps us activate the smaller oblique and lateral abdominal muscles as well.
The classic abdominal exercise: crunches on the exercise ball
Crunches on the exercise ball:
Sit on the ball and place your feet on the floor. Your knees should be bent at right angles.
Lean far back and then sit back up using your abdominal muscles . Make sure to actively use your abdominal muscles and not “cheat” by using other muscles.
It is best to simply place your hands behind your head to prevent using your arms to gain momentum.
Avoid pulling on your neck and perform the exercise slowly and carefully.
Do as many repetitions as you can using only your abdominal muscles.
Moving the exercise ball using only your legs challenges the oblique abdominal muscles
Rolling the exercise ball with your legs:
By moving the ball back and forth while lying down, using only our legs, we force both the oblique abdominal muscles and the gluteal muscles to control these movements.
You are lying on your back with your arms relaxed beside you. Your feet are resting on the exercise ball and your legs are slightly bent, leaving only a hand's breadth of space between the ball and your buttocks.
Now roll the ball from side to side, from left to right and back again, using only your legs - each time as far as you can without having to lift your back. You can roll the ball back and forth in one continuous movement or pause briefly in the middle.
Alternatively, you can place your feet flat on the exercise ball and push yourself up as in a bridge, so that only your shoulder blades remain on the floor. Keep your arms flat beside you. Now roll the ball toward you with your feet, pause, and then roll it back. Roll the exercise ball forward and backward several times.
Clamping the exercise ball between your legs is good strength training
Hip rotations with the ball clamped between your feet:
Lean back on the floor and support yourself on your bent forearms. For an alternative position, place only your hands on the floor. Clamp the exercise ball between your feet. Smaller balls may be more suitable for this exercise ball exercise.
Now lift your extended legs, together with the ball clamped between them, off the floor. Now rotate the ball clockwise so that the left leg moves upward and the right leg moves downward.
At the same time, lift the exercise ball slightly to the right. It is important that your upper body does not move with it.
Repeat the exercise on the left side counterclockwise. This trains your legs, glutes, and core.
Hip lifts with the ball clamped between your feet:
Turn onto your side and support yourself on just one forearm. The exercise ball is clamped between your feet, your legs are extended - one leg lies on the floor while the other holds the ball from above.
Hold this tension and lift your hips off the floor. Hold this position for a few seconds, then lower your hips again. Repeat the exercise several times and try not to rest your hips in between.
Switch sides so that the gluteal and oblique abdominal muscles are trained evenly on both sides of the body.
Exercise-ball exercises offer many benefits for pregnant women
Exercise-ball exercises during pregnancy
During pregnancy , you can do back and pelvic floor exercises with an exercise ball. Among other things, this can help counteract the back pain that troubles many pregnant women.
Daily seated exercises on an exercise ball promote an upright sitting posture, for example, and strengthen the pelvic floor muscles.
Exercise balls are even used in childbirth. The expectant mother sits on the ball and is supported from behind (this task is assigned to the partner).
However, if you are interested in this option, we recommend seeking medical advice first. In the period after giving birth, exercise balls can be used in postnatal recovery classes.
Ask your doctor or midwife which exercise-ball exercises you can do during pregnancy.
Seniors can benefit from many exercises with an exercise ball
Exercise-ball exercises for seniors
The basic rule is: the earlier you start keeping fit, the less fitness you will have to regain in old age. The exercise ball is also well suited to exercise for seniors, as it is lightweight and easy to handle, and allows you to perform exercises in which the ball supports some of your body weight.
For seniors, exercises that strengthen the sense of balance and coordination or counteract muscle loss are particularly important.
Chair exercises are beneficial for seniors and can be performed much more effectively with a good exercise ball than with a chair or stool.
For safety, you can use a ball tray or another support device to prevent the ball from rolling away.
Many of the exercise-ball exercises presented in this article are also suitable for seniors. If you have not exercised or moved much for a long time, we recommend consulting your doctor or therapist.
To build fitness in a way that is gentle on the body as you age, your individual fitness level must be assessed.
