Written by Caitlin

5 exercises with a fitness ball

A fitness ball has many names and many functions. So you not only bounce on your computer during your work, but it is also known as a yoga ball or gym ball. In the gym he is also often called swiss ball. Very nice all those names, but what exactly can you do with it? In this article I give you 5 exercises with which you can start and which can be expanded if you find them too light.

1. Wall Squat

muscles wall squat fitness ball

Muscle groups

The Wall Squat is useful for people who are just starting squats, because you do not have any weight in your neck. Yet the exercise is also a good addition for the more advanced athlete, because the attitude is something else. In this exercise you mainly train your quadriceps, hamstring and buttocks.

** Tip: ** Take care that your back does not pull. It is important in this exercise that you tighten your abdominal muscles. Also, your knees may not pass your toes. Do you want to make the exercise heavier? Do not make an upward movement, but stay still in that 90 degree angle.

explanation wall squat fitness ball

Step by step

  1. Place the ball between your back and the wall.
  2. The ball is slightly lower in the back position.
  3. Put your feet on hip width and something for your body.
  4. Slowly bend your knees until they form a 90 degree angle.
  5. Then slowly rise again.

2. Basic Crunches

Muscles basic crunch fitness ball

Muscle groups

Training your abdominal muscles, you love it or you hate it. With a gym ball there are a number of good exercises of which the Basic Crunches are the best known. In this exercise you train your abdominal muscles.

** Tip: ** Make sure that there is continuous tension on your stomach muscles. You do not want to come up completely or lie flat. This way you also prevent that you pull a hollow back. Do you want to make the exercise heavier? Then place one foot over your other knee and do the same movement with only one leg on the floor.

Explanation basic crunch fitness ball

Step by step

  1. Lie on the ball with your feet on the floor.
  2. Put the ball a bit higher in your back and make sure you are stable.
  3. Place your hands next to your ears and curl up with your upper body so that there is tension on your stomach.
  4. Then come back to your starting position.

3. Roll-out

muscle roll-out fitness ball

Muscle groups

Now that we are still busy exercising with abdominal muscles, we go on. The Roll-out is an exercise that many people have in their schedule. In this exercise the emphasis is on the abdominal muscles, but also your back and shoulders are put to work. \ N \ n ** Tip: ** Make sure you do not hang in your lower back. Certainly in the beginning it is better to keep the movement a bit smaller, so that your posture remains good. If you have done the exercise more often and want to make it heavier, you can see how far you can roll out

explanation roll-out fitness ball

Step by step

  1. Sit on your knees and put your hands on the ball.
  2. Slowly bring your weight forward and stretch your arms more.
  3. Make sure there is enough tension on your stomach muscles before you roll back into the first position.

4. Hamstring Curl

muscles hamstring curl fitness ball

Muscle groups

Training your hamstrings is important when you run a lot. But even if you are not a fanatic runner, this muscle is important. He takes care of stretching your leg. Although the emphasis is on the hamstring, you also train your buttocks and lower back with this exercise.

** Tip: ** Be careful not to bring your hips too high or too low. Keep your body as stable as possible when you make the movement. If you want to weight up the exercise, put one leg on the ball and stretch your other leg towards the ceiling.

explanation hamstring curl fitness ball

Step by step

  1. Lie on the floor and place the ball under your feet and calves. \ n2. Make sure that the largest part of your lower leg is on the ball. \ n3. Press with your lower leg and heel in the ball and lift your hips up, making a straight line from your feet to your shoulders. \ n4. Then bend your knees and bring the ball with your feet towards your buttocks. \ n5. Then stretch your legs again, but keep your hips up.

5. V pass

muscles V-pass fitness ball

Muscle groups

One last exercise for the abdominal muscles, because exercises with a fitness ball are a lot more fun to do than boring abdominal exercises. With the V-pass, take the right abdominal muscles well.

** Tip: ** Take care that you do not pull your back when you go down. The tension may not be felt in your back. When you notice that this is the case, do not lower your legs completely. Do you want to make the exercise heavier? Then grab the ball in your hands instead of tapping it.

explanation V-pass fitness ball

Step by step

  1. Lie on the floor and clamp the gymball between your feet.
  2. Bring up your legs and arms at the same time and tap the ball with your hands.
  3. Provide a good tension on the abdominal muscles.
  4. Then lower your arms and legs at the same time.

Train carefully

With these 5 fitness ball exercises you mainly take your abdominal muscles and your legs, but other muscles in your body have to work hard. Pay attention to your posture and do the exercises at a leisurely pace. Maintaining your balance is an extra factor when training with a gymball and the faster you make the movement, the more likely you are to roll over. Do you want a personalized training schedule or more explanation about exercises? Go to a gym at a time so that your personal wishes are looked after.


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