Our second video in our interactive training series focuses on how to use a gym ball. Gym ball exercises are perfect for building core strength and stability. Many people feel nervous when including a gym ball in their workout, due to its spherical shape people think its going to spring out from beneath them mid workout.
This interactive trainer will take you through the whole process including a series of exercises perfect for working a variety of muscles such as: sit ups, press ups, squats, leg raises and figure of 8.
Please watch the video below…
Too see Simply Sweats range of Gym Balls, Click here
Hello. Welcome to another instructional video from SimplySweat. Today,
we’re going to be looking at different uses for the gym ball.
The first thing you need to know when using one of these things is how to
sit on it. It may sound silly, but you’d be surprised how many people fall
off. First thing you want to do, just obviously, stabilize it, sit on it at
the top and just get used to it. Obviously, this isn’t like a normal seat,
this is going to be moving all over the place. This in its own right is a
very good way to start out working your core strength and your core
To begin with, once you just get comfortable sitting on it, that’s
absolutely fine, try just moving yourself forwards, keeping your stomach
strong the whole time, keeping the body nice and upright, moving yourself
backwards and side-to-side. Start off very slowly, very, very small
movements, and as you gain confidence, then start to increase the movement
Once you’ve mastered that, you can start to increase it a little bit
further. For example, if you want to, try doing a bit of figure-8 with the
hips. Again, keeping the shoulders as still as can, stomach nice and
strong, keeping tension all throughout. Again, going fairly slow, fairly
small movements to begin with, and gradually increasing as you go.From
there, if you want to increase it, perhaps you should try tracing the
alphabet. Go for an A to begin with, then a B, you may get some funny
looks, but trust me, these things work. All the way through there, that’s a
very good way of building up core strength and core stability.
Once you’re confident there, you can start moving onto different exercises.
For example, you’ve probably seen most people in the gym using this for
crunches or sit-ups. We’re going to demonstrate those to begin with,
starting off with the easiest way to do it, and then gradually increasing
To begin with, all you’ve got to do: Sit on the ball, walk your feet slowly
out until your bum is around . . . imagine, if it was square, you’re
sitting on the corner. A lot of people when they get to this point get
quite nervous because they’re convinced the ball is going to shoot out from
behind them. It won’t. If you go slowly, get used to it, build confidence,
you’ll be fine; trust me. Feet nice and flat on the ground, you want them
around hip or shoulder-width apart, knees nice and bent, stomach strong.
To begin with, just place the hands flat on the thighs and as you sit back,
go as far as you feel confident, stomach strong, and then up again. That’s
all you’ve got to do to begin with. As you gain confidence a little bit,
feel free to go a little bit further down, move the hands maybe to the
hips. Again, slightly further back; let the back stretch over the ball as
much as you feel confident and as much as is comfortable, slowly coming up
again to the start position. When you feel like you can do around 10 or 15
of those comfortably without too much trouble, then you can take the hands
to the shoulders. Again, each time you move the hands up, this increases
Hands to the shoulders, nice and far back, feel a good stretch in the
stomach; all the way up. Get the elbows to the legs, and then back again.
Very simple. Again, if you want to increase this further, hands to the
temples. Again, just stretching out, feeling a good stretch down the
stomach, squeezing the stomach all the way back up.If you really feel the
urge, you can go to maybe holding a weight across the chest or something
like that, but to begin with, I wouldn’t worry about it.
To begin with, we’ve looked at just how to sit on the ball, core stability,
and the sit-up and progression through that. What we’re going to look at
now is a different way to work the core, and this is focusing specifically
on the lower abs and the hip flexors.
Place the ball on the ground, lie down flat on the mat, nice and
comfortable, and try to squeeze either side of the ball with the inside of
your foot. Ball nice and still, squeezing the ball there, nice and
comfortable. Flat on the back, make sure you really squeeze the ball nice
and tight, raise it up and down. You’ll probably find that to begin with,
you might find it a little difficult around the hips. If it is too
difficult, bend the knees, and just bring them up like that. That makes it
simpler for you. Again, legs out straight, hands on the ground, raise the
legs up. If you want to make it harder, keep the feet off the ground. Up
and down; simple.
Another exercise you can do is the press-up on the ball. I would recommend
to begin with, if you can, place one side of the ball against a wall just
to make sure it doesn’t move any more than you want it to. However, to
begin with, what we’re going to do here, I’m going to demonstrate standard
press-up on the ball, and hopefully, it doesn’t move anywhere.
Take your hands to begin with, nice and high on the top of the ball, nice
and comfortable there, stomach strong, hips nice and straight, lower
yourself down towards the top of the ball and push the arms up. If you want
to make this more difficult, take the hands slightly further out. Again,
because you’re trying to support yourself there, this is working the chest
even harder. Nice and firm on the outside, stomach strong, all the way
down, chest to the ball, pause, straighten the arms up.
You can probably see there that my arms are shaking while that’s happening.
The reason for that is that obviously, we’re pressing down on an unstable
surface. With the ground, nothing’s moving; but because this isn’t firm,
your body has to work a lot harder for the stability. That means that all
the little muscles around the shoulders and the chest, the core, the hips,
they’re working quite a lot harder. Quite a beneficial exercise.
There is another progression you can do there. Rather than have the hands
on the ball, you can place your feet on the ball. One foot at a time, one
foot on top, the other foot, get yourself nice and comfortable. Looking
forward, stomach strong, shoulders to the ground, straighten the arms up,
and down. You will probably find to begin with, that your feet start moving
from one side to the other, that’s fine. Focus on keeping the core strong,
body in line. As you do the rep, it’s going to be working much more muscles
than just a normal press-up. Excellent.
The final thing we’re going to look at now is the squat. For this, you need
to have it against the wall. Place the ball there, lean against it, feet
out nice and wide, stomach strong, and simply roll down the wall. Down so
the knees are level with the ground, pause, and up. Again, if you feel the
need, you can have a weight against the chest, hold a weight in each hand,
something like that. Backside level with the knees, pause, and up. Simple.
There you go. That was a short instructional video on a few uses for the
gym ball. Feel free to take a look at some of our other videos or visit
SimplySweat.com. Thank you.