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Gym Ball Workouts

Workout 2
Gym ball side plank

September 2007

Place your elbow on the ball and lie across the ball in a split stance. Lean into the ball, push up with your elbow and keep a straight line down the centre of your body. Brace your abs and hold. Do it on both sides.

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WORKOUT 2

Gym ball press-ups

Place your feet on the top of the ball by sliding yourself forwards and reaching out in front so that you are in the press-up position.

Demo | Reps

One leg Gym ball squat

Hold the ball against the wall using the small of your back, support your body weight on one leg and squat down gently.

Demo | Reps

Gym ball hip extension

Lie face down on a ball with your hands touching the floor and your legs outstretched.

Demo | Reps

Gym ball prone jackknife

Get into a press-up position with your feet on top of the ball, shoulders locked and arms slightly bent.

Demo | Reps

Lateral ball sway

Lie on the ball with your shoulders and head supported. Move your arms into an outstretched position and, resisting the urge to rotate, sway out as far as you can to the side without losing your balance.

Demo | Reps

Gym ball supine reach

Lie on the ball with your shoulders and head supported. Throw your elbow back and the opposite arm up toward the ceiling, lifting your body from the ball.