Play with Gym Balls and Achieve a Full Body Workout
Bounce your body on gym balls to better improve your core, stability, and muscle strength. Gym balls or exercise balls have long been staple fitness accessories at gym studios, and health clubs. They are fun to workout with plus you don’t necessarily have to wear yourself out to reap its benefits. Exercise balls come in different colours and sizes. Some can be used for specific body parts, and others are for your whole physique. Gym balls range from the size of a tennis ball and increases until it resembles your coffee table. It might be teeny tiny at its smallest size, but it packs so many benefits that it will become your fitness buddy at home. If you haven’t got one yet, purchase your best fitness bud at Home Gym for Sale Australia.
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Frequently Asked Questions
- Overhead Slam
- Crunch with ball hold
- Straight –Leg Situp
- Jumping Jacks
- Mountain Climbers
Arms and Shoulders
- Shoulder Press
- Figure 8
- Ball Fly
- Triceps Extension
- Biceps Curl
- French Press
- Deltoid Row
Legs and Glutes
- Reaching Romanian deadlift
- Step Jump
- Single-Leg Squat
- Circle Squat Single leg hip bridge
Chest and Back
- Wall Pass
- Rolling push-up
- Lying Chest Toss
- Weighted Superman
- Rock and Roll
- Lunge with Overhead Press
- Lunge with twist
- Squat Press and throw
- Reverse Wing
These are just some of the exercises you can do with this terrific fitness accessory. You may want to try a few of them after you purchase your own gym ball.
Large Exercise Balls
These types of gym or exercise balls are sometimes called the stability ball, balance ball, or Swiss ball. These large gym balls are suitable for a full body and core training since you can employ stabilisation exercises of your whole body in it. They are also used for flexibility training and can help in any kind of imbalances in your core. It is very versatile compared to other exercise balls as they can be used for several exercises, warm-ups and post-workout stretch.
Small exercise balls
Small exercise or gym balls are what you call the Pilates balls. They are the smaller version of Swiss balls. Small exercise balls are perfect for travelling as they can be folded and fitted into your gym bags or travel suitcases. They are very convenient fitness accessories as they can be inflated and deflated anytime you want. Just like a Swiss ball, the Pilates ball is used for core stabilisation exercises and mostly target the lower body muscles. Sometimes also called the mini-exercise ball, the small exercise ball is used for activating your hip joints, increase the strength of your spine muscles and its movability. It can also develop your overall strength, corrects your body posture, and treat lower back problems. Small exercise balls are used for several exercises such as the high bridge, leg, circle, crescent moon, and helicopter.
Medicine balls are also called med balls or fitness balls. While large and small gym balls are lightweight, medicine balls are heavy. They weigh around 10 times an average large ball. Medicine balls, when used for any workout training, provide more intensity than the other two previous types of gym balls. They are used for intense strength, flexibility, balance, and coordination training. Medicine balls also aid athletes to recover from their injuries. Med balls are made of either vinyl, leather, rubber, polyurethane, nylon, or other materials. Its weights vary from 1kg to 13kg.
Therapy balls are the most lightweight kind of gym balls. They are typically used for therapeutic massages, hence the name. These are the gym balls used to target trigger points as they can penetrate through layers of skin. They are also great in post-workout recovery, heal other types of soreness in the body and release muscle knots and tensions. All you need is to lie under them and work that aching part of your body. Therapy balls have different ranges of squishiness or firmness. The more firm your therapy ball is, the more intense the massage will be. So if you are not a patron of massage spas in your area, choose the softest therapy ball.
Hand and Foot Massage Balls
Hand and foot massage balls just like therapy balls are small in size and can be wholly grasped by the hand. The only difference is, they are much softer and squishier than therapy gym balls. They are designed that way so that your hands could have control and can squeeze it as hard as they can. Also, the squishiness of the balls allows your hands to crush it in any direction possible. Foot massage balls have the same kind of feel as the hand massage balls, but they have little rubber spikes all over them. These tentacle-like features of the foot massage balls enable you to reach through your feet’s muscles as your soles are generally thicker than any areas of your skin.
Steps in Inflating your Gym Ball
- Unfold your gym ball and let it sit at room temperature for 2 hours. This would allow your ball to completely unwrap itself since when it was packaged, the ball was subjected to an intense amount of pressure. It might have been pressed too much that it needs time to retake its form.
- Take out the plug of your gym ball with a key or some object that could fit in it. If there’s a plug remover included, then use it.
- Insert the tip of the nozzle to the hole of the ball and pump it with air. If the nozzle doesn’t fit, chances are, there’s an adaptor lying inside its box. If there is, insert it to the nozzle. An electric or manual pump can be used to blow air inside it.
- Pump the ball at 80% of its total volume. Don’t fully inflate it to avoid disfiguring your gym ball. Immediately insert the plug to the hole of your exercise ball and leave it for 24 hours. This would give your ball and the air inside it to stretch it to its limits.
- After 24 hours, pump it again with air. This time, blowing air inside it to its full volume. Leave it for a day before using it.