EXERCISE VIDEOS: GYM BALL

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For an efficient workout, your overall session should last between 30 and 45 minutes, according to your level. As the goal of these exercises is first and foremost to increase your muscle endurance, working in blocks will allow you to alternate the muscles being used.

 

Safety tips: When carrying out any of these exercises, make sure you keep a nice straight back, and breathe smoothly and regularly.

 

Exercise video #1: Abdominal muscles

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals, thighs and glutes

 

  • Performing the exercise: Take up the starting position, sitting on the Gym Ball, with your knees bent. Your hips and knees should be in a straight line. Using your feet, roll the Gym Ball until it comes under your back. Once you have mastered this position, put your hands behind your head and lift your upper chest in a sit-up position, using your hands to help, and then come back to the starting position.

 

  • Breathing: Breathe in when you are in the starting position, and breathe out as you lift up your chest during the sit-ups.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #2: Glute muscle stretching

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and glutes

 

  • Performing the exercise: Take up the starting position, lying on the mat in front of the Gym Ball. Place your calves the Gym Ball so that your knees and your hips make a straight line. With your arms stretched out to the sides, slowly roll the Gym Ball to the right, and then to the left.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #3: Abdominals and glutes

  • Difficulty: Level 1

 

  • Muscles being exercised: Glutes, abdominals and thighs

 

  • Performing the exercise: Take up the starting position, and place your right knee at the edge of the mat and the Gym Ball next to you. If necessary, fold over the right edge of your mat for more comfort. Support the Gym Ball with your arms and stretch out your left leg on the mat. Lift up your left leg and then come back to your starting position. Carry out this movement 15 times. Next, do the exercise again, but this time with the right leg.

 

  • Breathing: Breathe in as you lift up your leg, and then breathe out as you bring your leg back down to the mat.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #4: Glutes and quads

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and glutes

 

  • Performing the exercise: Take up the starting position, standing on the mat. Hold the Gym Ball with your right arm. Place your right leg in front of you, and your left knee on the ground. Lower your pelvis into the lunge position, and then come back up.

 

  • Breathing: Breathe in as you lunge forward, and then breathe out as you come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #5: Thighs, glutes and shoulders

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs, glutes, shoulders and abdominals

 

  • Performing the exercise: Take up the starting position, standing on the mat. Hold the Gym Ball with both hands, your arms stretched out in front of you. Bend your knees and lower your glutes, then come back up to the starting position.

 

  • Breathing: Breathe in as you bend your knees, and then breathe out as you come back up to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #6: Abdominal muscles

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals and pectorals

 

  • Performing the exercise: Take up the starting position, with your knees on the floor and your back straight. Place the Gym Ball in front of you. Place your hands on the Gym Ball and gently roll it under your chest so that your head is resting on it. Use your arms to support the Gym Ball, lift up your upper chest, and then come back to the Gym Ball. Carry out the same movement 15 times, and then come back to the starting position.

 

  • Breathing: Breathe in as you lift up your upper chest, and then breathe out as you come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #7: Abdominal and shoulder stretching

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals, shoulders and biceps

 

  • Performing the exercise: Take up the starting position, standing on the mat with your feet apart. Take the Gym Ball in both hands, your arms stretched out in front of you. Raise the Gym Ball above your head with your arms stretched. Bend your torso to the left, then come back to the centre, keeping your arms stretched above your head, and then bend your torso to the right. Repeat the movement 15 times, and then come back to the starting position.

 

  • Breathing: Breathe in as you bend your torso to the left or to the right, and breathe out as you come back to the centre.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #8: Core muscle

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals, thighs and glutes

 

  • Performing the exercise: Take up the starting position, with your knees on the floor, facing the Gym Ball. Place both elbows on the Gym Ball. Get onto the tips of your toes and stretch out your legs. Hold the position for 15 seconds, and then come back to the starting position.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 15 seconds' rest between each series.

 

Exercise video #9: Abdominals and quads

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, sitting on the Gym Ball, keeping your back straight and your abdominal muscles tightened. Stretch your arms out in front of you. Use your feet to slide your body over the Gym Ball, until your shoulder blades are resting on it and they are making a straight line with your knees. Hold this position for 15 seconds, then use your feet to roll the Gym Ball back to the starting position.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 15 seconds' rest between each series.

 

Exercise video #10: Upper body stretching

  • Difficulty: Level 2

 

  • Muscles being exercised: Back and shoulders

 

  • Performing the exercise: Take up the starting position, with your knees on the floor. Place the Gym Ball in front of you on the mat. Place your hands on the Gym Ball, and roll it so that your arms are stretched out, and your back is flat and stretched out. Hold the position for 15 seconds, then come back to the starting position by rolling your back gently off the Gym Ball, and then finish by rolling the back of your neck, and then your head, off the Gym Ball.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 15 seconds' rest between each series.

 

Exercise video #11: Glutes and thighs

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, lying on the mat on your side. Place the Gym Ball between your feet. Your legs should be stretched out, and your left elbow on the ground. Use your hand to support your head. Lift up your legs, and then come back to the starting position. After doing the exercise once, do it again on the other side.

 

  • Breathing: Breathe in as you lift up your legs, and then breathe out as you come back to the floor.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #12: Side leg elevation

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, lying on the mat on your side. Place the Gym Ball between your feet. Your legs should be stretched out, and your left arm stretched out on the ground. Place your head on your arm. Lift up your legs, and then come back to the starting position. After doing the exercise once, do it again on the other side.

 

  • Breathing: Breathe in as you lift up your legs, and then breathe out as you come back to the floor.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #13: Abdominal and hip flexion

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominals, thighs and glutes

 

  • Performing the exercise: Take up the starting position, lying on the mat. Bring your legs towards you, so that your hips and knees make a straight line. Take the Gym Ball in your hands and stretch out your arms. Bring the Gym Ball towards your knees, keeping your arms straight, and then come back to the starting position.

 

  • Breathing: Breathe out as you bring the Gym Ball towards your knees, and breathe in as you come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #14: Glute toning

  • Difficulty: Level 3

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Take up the starting position, lying on the mat. Place your feet on the Gym Ball. Next, roll the Gym Ball so that your legs are straight and your heels are on it. With your arms stretched out for support, lift up your pelvis, and then come back to the starting position. Really tighten your abdominal muscles so that the exercise is effective.

 

  • Breathing: Breathe in as you lift up your pelvis, and breathe out as you lower your pelvis and come back to the starting position.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #15: Balanced press-ups

  • Difficulty: Level 3

 

  • Muscles being exercised: Thighs, glutes, abdominals and pectorals

 

  • Performing the exercise: Take up the starting position, with your knees on the floor in front of the Gym Ball. Place your hands on the Gym Ball, and then put your body weight on it. Use your hands to roll your body over the Gym Ball, so that your legs are stretched out and your feet come into contact with the ball. Now start doing the press-ups. Don't forget to breathe correctly while you are doing this exercise.

 

  • Breathing: Breathe in as you go down, and breathe out as you come back up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

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