Wondering how to do gym ball exercises for beginners? Watch this video or read below to find three exercises to try out.

Watch the video or read more below:

How To Do Gym Ball (swiss or fit ball) Exercises for Beginners:

 

Exercise #1: Sit on the Ball

How To Do Gym Ball (swiss or fit ball) Exercises for Beginners: Exercise #1: Sit on the Ball

If you are very apprehensive about sitting on the ball, either:

  • place the ball in the corner of a room, this creates extra stability, or
  • place the ball against a wall

You’ll find once you’ve sat on the ball in the corner or with it against the wall a number of times, your confidence will increase and you’ll be happy to sit on the ball without the extra support.

Once you’ve gained this confidence, try these 3 options:

  • Option #1: Pelvic Tilts

Flatten the low back or tuck the tailbone underneath, which will move the ball forward. Return yourself to sitting upright, which will move the ball backwards.

Repeat: 8 – 10 times.

  • Option #2: Side-to-side

Rather than moving the ball forwards and backwards, move your hips side-to-side which shifts the ball to the right and left. Please make sure you’re feeling comfortable sitting on the gym ball before you try these movements.

Repeat: 8 – 10 times.

  • Option #3: Circles

How To Do Gym Ball (swiss or fit ball) Exercises for Beginners: Exercise #1/Option #3: Circles

Once you’ve tried the first two options, being to move the ball around in a circle.

Repeat: 8 – 10 times, clockwise and counterclockwise

Exercise #2: Sit on the Ball – Add Arm Movement

How To Do Gym Ball (swiss or fit ball) Exercises for Beginners: Exercise #2: Sit on the Ball - Add Arm Movement

If you’re confident to sit on the ball and move around as described above, try adding arm movement.

Start sitting upright on the ball, elbows bent to 90 degrees and palms facing the ceiling. Move your hands out to the side and straighten your elbows, before returning to the start position.

Repeat: 8 – 10 times.

Exercise #3: Sit on the Ball – Add Leg Movement

How To Do Gym Ball (swiss or fit ball) Exercises for Beginners: Exercise #3: Sit on the Ball - Add Leg Movement

Sit upright on the ball, feet flat on the floor. Slowly raise your right foot off the floor and lower it back down. Try the left foot.

You’ll find lifting your feet off the floor increases the challenge of sitting on the gym ball. Remember, you can have the ball against the wall or in the corner for that extra stability if you’d like.

Repeat: 8 – 10 times.

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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