Discover the overlooked advantage of gym balls in Pilates routines: 5 retro exercises worth attempting
In the quest for a comprehensive, effective workout routine, gym ball exercises have emerged as a versatile and affordable solution for home fitness enthusiasts. Recommended by certified personal trainer Laura Treasure, these exercises offer a full-body workout that combines core stabilization, balance, and strength training.
To get started, consider the stability ball plank, a move that engages the entire core while improving balance and endurance. By holding a plank position with forearms on the ball and feet extended behind, you'll target your core muscles and enhance your stability.
Another effective exercise is the leg tuck in, which targets upper and lower abs, hip flexors, and obliques. From a plank position with feet on the ball, pull your knees toward your chest to engage your core and work your abs.
For a core-strengthening move that also challenges your shoulders and lower back, try the stability ball rollout. By kneeling with your forearms on the ball, rolling the ball away from your body, and then pulling it back using your abdominals, you'll build strength in your abs, lower back, and shoulders.
If you're looking to add resistance to your gym ball exercises, consider incorporating dumbbells. The Swiss ball dumbbell chest press, for example, targets the chest, shoulders, core, biceps, and triceps by pressing dumbbells while the upper back rests on the ball. Similarly, the Swiss ball rear deltoid row works shoulders, biceps, hamstrings, glutes, and core by lifting dumbbells sideways.
For those new to gym ball exercises, a 65cm ball is a good place to start, as it will be the right size for most people. However, for taller individuals (over 6'2"), a larger gym ball of up to 75cm may be a better option.
Gym ball exercises offer a Pilates alternative that challenges the core, shoulders, arms, and back. For instance, the Swiss ball ab rollout is a core exercise that can replace traditional Pilates moves. Additionally, a gym ball can be used for home Reformer Pilates workouts, providing a new dimension to your fitness routine.
Beyond the physical benefits, sitting on a gym ball all day can burn approximately 300 more calories, which can aid in a healthy weight loss goal. Gym ball lunges, for example, are a great exercise for quadricep and glute workouts, boosting lower-body stability as you're forced to use one leg at a time.
In comparison to traditional Pilates exercises, gym ball workouts provide a versatile, balance-focused full-body workout that overlaps with Pilates’ goals of core strength and stability but often incorporate more dynamic strength and balance challenges. While Pilates is excellent for developing a lean, toned physique with an emphasis on posture and flexibility, gym ball workouts offer more dynamic strength and balance challenges that may engage more muscle groups simultaneously.
In summary, gym ball exercises provide a versatile, balance-focused full-body workout at home that complements traditional Pilates exercises well. With their affordability, ease of storage, and surprising amount of challenge, gym balls are an excellent addition to any home fitness routine.
- Combining home fitness and wellness, gym ball exercises offer health benefits and affordability for home enthusiasts.
- Laura Treasure, a certified personal trainer, advocates for these versatile workout routines, which provide core stabilization, balance, and strength training.
- A stability ball plank is a core-engaging move that improves balance and endurance, while leg tucks target various abdominal and hip muscles.
- To strengthen the core, shoulders, and lower back, try the stability ball rollout. For added resistance, consider incorporating dumbbells into your gym ball exercises.
- As a Pilates alternative, gym ball exercises challenge the core, shoulders, arms, and back, making them an ideal addition to any home health-and-wellness lifestyle.
