Jochen has already shown some exercises with the exercise ball for beginners. Now we continue with exercises for advanced and professionals. When training with the exercise ball, the core muscles are required to a great extent, since the balance must always be balanced.
Do you need an exercise ball for your home? Exercises at home have tested some exercise balls for you .
PushUps on the exercise ball:
First you go to the push-up position on the exercise ball. The hands do not grip directly on the top of the ball, but laterally so as not to stretch out the wrists. The shoulder joint should lie directly above the wrist. Make sure that you tense your core muscles and do not fall into the hollow back. From this position we start with clean push-ups on the exercise ball. With a wide leg position you will find a more stable position. The closer the feet move together, the more demanding the exercise becomes.
Variant: PushUps on the exercise ball:
Here it becomes even more demanding coordinatively. The exercise is carried out in the same way as for the simple push-ups on the exercise ball. In addition, however, you now alternately always lift one leg and then perform a push-up on one leg. The leg changes after each push-up.
Rowing on the exercise ball:
For this “killer exercise” for core and shoulder you need a dumbbell next to the exercise ball. It starts in the one-armed forearm support on the ball. The elbow is bent at a 90 degree angle and the shoulder is as straight as possible directly above the elbow. Important: make sure to maintain a 90 degree angle in the elbow joint and not to “hang” too low over the exercise ball: -). The feet can be placed a little wider than shoulder width. Now you need really good tension in your torso and buttocks to find a stable position on the exercise ball. In this position, the free hand grips the dumbbell and the rowing arm moves from the shoulder. It is important to note that the dumbbell is pulled from the hanging arm almost up to the shoulder.
Atomic PushUps with the exercise ball:
You go into the push-up position and place your lower legs on the exercise ball. The core muscles are under tension and keep the body stable in one level. From this position you complete a deep push-up. Immediately afterwards you pull the ball by squatting your knees towards your chest. Make sure that you work properly, the buttocks squat in the direction of the ceiling so that the knees are properly drawn to the chest – ball contact only has the tips of your feet.
Leg changes in support position on the exercise ball:
The starting position is the support position as with the Atomic PushUp. From this position, you alternately place one straight leg next to the ball and return to the starting position. The other leg follows with the same movement. In this exercise, the core muscles do a lot of static work, the muscles around the hips work dynamically and have to adjust a lot, which significantly improves stability.
Exercises with the exercise ball – coordinatively really demanding
Exercises with the exercise ball always take place in an unstable system. This means that the skeletal muscles have to do a lot of work to maintain a stable position. Above all, the deep core muscles are addressed and the nerve-muscle interaction is promoted. This is not only perfect for building muscle, but also helps in every sport. There are no limits to your own creativity with every exercise with the exercise ball. Complex exercises are very suitable, in which you combine “classic” exercises such as Jochen’s video, for example rowing with an exercise ball for more coordination and more stability.
Exercise balls – which models are there and which is best?
Here we have put together a few exercise ball recommendations for you. In general, for maximum fun with exercises with the exercise ball, you should pay attention to the size of the exercise ball (you can find an approximate size table >>> here <<< . Especially for demanding exercises with the exercise ball, in which a few more drops of sweat flow quickly it is important to choose a ball that offers a reasonably non-slip surface, our tip here is the MAXAFE ball from Pezzi (see below).