Gym Ball Exercise

Swiss ball or gym ball exercises have more advantages than others and the good thing is that you can do these exercises at home. The biggest advantage of Gym ball exercises is they make work out more interesting and challenging.

Advantages of Gym ball exercises:

• Improved balance
• Enhanced strength
• Increased flexibility
• Lesser fatigue
• Suitable for all

For exercising, you need a quality Swiss ball of appropriate size and some training on how to perform exercises on a ball.

Here’re 10 best Gym ball exercises you can practice at home.

Gym Ball Dumbbell Tricep Extension

Target: Triceps, biceps, glutes, shoulders, core, and wrist flexors and extensors

How To:

• Sit on a stability ball with small dumbbells in each hand
• Assume a supine position with your spine resting on the ball, feet flat on the floor, and shoulder-width apart
• Extend your hands and bring the dumbbells down to your ears and then back to the starting position
• Do 3 sets of 15 reps each with 90 seconds resting time between each set

Gym Ball Tricep Dip

Target: Triceps, biceps, glutes, calves, hamstrings, shoulders, and wrist flexors and extensors

How To:

• Sit on a ball with your hands firmly placed beside your buttocks
• Take a few steps to move your buttocks away from the ball
• Your feet should be flat on the floor and weight divided between hands and feet
• Slowly dip your buttocks to the floor and stop before touching the mat
• Get up slowly and safely and repeat
• Do 3 sets of 15 reps each with 90 seconds rest between each set

Note: Beginners can stabilize the ball by placing it against a wall.

Swiss Ball Rear Deltoid Row

Target: Biceps, hamstrings, glutes, back of your shoulders, and wrist flexors and extensors

How To:

• Lie on your belly on a ball with small size dumbbells in each hand
• Keep your body straight with your neck, back, and thighs making a straight line
• Extend your hands sideways and raise your arms to bring hands in line with your shoulders
• Squeeze and contract your shoulder blades and return back to the starting position after a small pause
• Do 2 sets of 15 reps each with 60 seconds between each set

Gym Ball Dumbbell Chest Press

Target: Triceps, biceps, shoulders, core, and chest

How To:

• Sit on a ball with a medium-size dumbbell in each hand
• Walk a few steps ahead to bring your back on the ball
• Keep your feet flat on the floor with your back, buttocks, and thighs making a straight line
• Bring the dumbbells close to your chest to start
• Push the dumbbells up, wait for a second, and then come back
• Do 3 sets of 15 reps each with 20 seconds rest between each set

Swiss Ball Dumbbell Shoulder Press

Target: Triceps, biceps, chest, and shoulders

How To:

• Sit firmly on a ball with a medium-size dumbbell in each hand
• Put your feet flat and firm on the floor and engage your core to start
• Lift the dumbbells to your shoulder level with your palms facing forward
• Now take the dumbbells above your head, take a small pause, and then come back
• Do 3 sets of 15 reps each with 20 seconds rest between each set

Swiss Ball Decline Push-Up

Target: Triceps, biceps, core, upper back, chest, shoulders, and wrist flexors and extensors

How To:

• Roll over a ball and walk with your hands until your feet rest on the ball
• Now your hands should be the floor, feet on the ball, and the legs, back, and neck in a straight line
• Firm your palm on the floor to start
• Drop your chest down by folding your elbows and stop before touching the floor
• Wait for a second and then come back
• Do 3 sets of 15 reps each with 60 seconds rest between each set

Gym Ball Incline Push-Up

Target: Triceps, biceps, core, shoulders, upper back, chest, and wrist flexors and extensors

How To:

• Place your palms firm on a ball with your body making a 60-degree angle from the ball
• Bring your legs, thighs, back, and neck in a straight line to start
• Push your chest towards the ball but stop before touching it
• Wait for a second and then come back
• Look at the floor while exercising
• Do 3 sets of 5 reps each with 50 seconds rest between each set

Swiss Ball Lat Pull

Target: Lats, triceps, biceps, shoulders, and chest

• Place a Swiss ball before a pull lift machine
• Sit on the ball and grab the pull handles of the machine
• Your feet should be shoulder-width apart and flat on the floor
• Engage your core and pull the bars to your chest level
• Extend your arms slowly and return back to the starting position
• Do 3 sets of 15 reps each with 50 seconds rest between each set

Swiss Ball Dumbbell Chest Fly

Target: Triceps, biceps, upper back, shoulders, and chest

How To:

• Sit on a ball with a medium-sized dumbbell in each hand
• Bring the dumbbells to your chest level with palms facing forward
• Walk forward a few steps until your upper chest rests on the ball
• Keep your feet shoulder-width apart and flat on the floor
• Extend your hands towards the ceiling in a flying movement, wait for a second, and bring the dumbbells down to your chest with the same movement
• Do 3 sets of 15 reps each with 50 seconds rest between each set

Swiss Ball Crunches

Target: Abs (lower, middle, and upper), obliques, shoulders, and lats

How To:

• Sit on a ball with your feet shoulder-width apart and flat on the floor
• Walk a few steps to bring your lower back on the ball
• Stabilize the ball with your weight and make balance to start
• Bring your hands to the back of your head to support
• Go back towards the ball until your upper back touches the ball
• Wait for a second and come back
• Do 3 sets of 10 reps with 30 seconds rest between each set

Disclaimer: The information provided in the blog is for educational purposes only and the readers are advised to take proper training and do exercises only under the supervision of an experienced trainer.

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