By Joel Lyons, PT, OCS Gym Ball Exercises By Joel Lyons A gym ball (also known as an exercise ball, stability ball, Swiss ball, or fitness ball) is a simple accessory that can help you with many exercises – at home or in the gym. This ball is the big one that is simply blown up with air. You can find them in most gyms or buy one of your own for $30 or less. You know it’s the right size if, after you blow it up then sit on it, your hips and knees are at a 90-degree angle. You see some people use a gym ball instead of a traditional chair while at work. The basis of how it helps is its instability. By simply sitting on one, you’ll immediately engage more core stabilizers. To sit properly, just avoid slumping. If you sit up straight and allow slight movements while you work, your postural stabilizers will kick in. Of course, there are hundreds of other exercises that you can do, but some of the best ones are those that work on the core. In the picture, you’ll find some straightforward exercises that may seem simple but when performed correctly and regularly will provide you with a challenging routine. (You’ll that notice #6,#7, and #10 don’t even use the ball.) In each picture you’ll see the starting position on the left and the ending position on the right. With each one of them, move slowly from the start to the end position. Take about 3 seconds to go to the end position then take another 3 seconds to return back to the start. To make it even more advanced, hold the ending position 3 to 5 seconds. Exercises 7 through 10 are advanced and
should be done only when the first 6 can be performed easily. I’m not a big fan of full sit ups because they can be hard on the low back. If you do number 7, make sure you come up to only about a 45-degree position. Start
This ball is the big one that is simply blown up with air.
with about 20 repetitions of each of these exercises and work up to 50. As for #10, hold the position for 20 seconds if you can. Gradually work your way up to 60 seconds and repeat it 2 or 3 times. I wouldn’t recommend you do these immediately before or after a run. Choose another time of day or another day entirely. Shoot for doing them 3 to 4 times a week. Keep strong and your runs will go easier! 11
