Exercising with a gym ball relaxes the body and strengthens the core muscles at the same time. By exercising with the ball, you improve your sense of balance and motor coordination. Try a set of 8 stretching exercises using a fitball, developed by fitness instructor Ola Żelazo.

Exercises with a gymnastic ballare ideal for beginners who want to gradually improve their fitness and get rid of back pain. It is also a great variety to traditional fitness training.

Are you tired of the same exercises over and over? Ola Żelazo, a fitness trainer, has developed aset of stretching exercises with the use of a gym ball . Watch how to stretch and relax with a fitball.

Exercise with a gymnastic ball: bends

Stand with your legs apart (legs slightly wider than your hips) and take the ball with both hands. Lift the ball up (arms outstretched) and bend the ball as it touches the floor. Repeat several times.

Stop with the ball up and start bending to the sides. Hold the ball tightly - it makes the torso more stable. Be precise in your movement (do not bend forward or backward). Repeat several times.

Exercise with a gym ball: rolling the ball with your hands

Put the ball on the floor. Bend your legs slightly at the knees and place them hip-width apart. Roll the ball with your hands in front of you, firmly stretching your spine forward. Push your hips forward and feel each muscle stretch.

To intensify the exercise, take turns lifting your hands up. The ball serves as a support, but is unstable, making the exercise more difficult. Repeat 10 times for each hand.

At the end of the exercise, round your spine and start rolling the ball to the other side until your body is fully extended.

Watch the ball stretching exercises in the video:

Exercise with a gymnastic ball: rolling the ball with your foot

Stand in front of the ball. Place your right foot on the ball and your right hand on your hip. The left arm hangs along the body. The exercise consists in extending the right leg while lifting the left arm up. You will feel the stretching of the back of your thigh and calf.

Repeat 10 times, then change the leg and start over.

Exercise with a gymnastic ball: stretching the torso

Catch the ball between your legs (the ball is on the floor and you gently squeeze it with your knees). Stretch your arms out to the sides and make side bends. Holding the ball will immobilize your pelvis, which will aid in stretching the sides of your torso. Repeat 10 times on each side.

Exercise with a gymnastic ball: hip circulation

Sit on the ball, hands on the waist. Make circles to the left and right. This exercise perfectly relaxes and massages the hips.

This will be useful to you

Exercises with a fitness ball are especially suitable for people who are just starting to exercise and have weak core muscles - in their case, regular training may overload the motor system, which is not used to intense activity. The ball acts as a shock absorber and support, which relieves the muscles and joints, and at the same time strengthens the deep muscles responsible for proper posture and resistance to injuries.

Exercise with a gymnastic ball: stretching your upper torso

Sit on the ball. Slowly slide down so that your back and head are on it. Open your chest by spreading your arms to the sides. Feel your upper torso stretch out.

After a while, stretch out your arms as if you want to touch the floor with your hands and relax your stomach. Hold your position. After a while, raise your arms and try to get back to the starting position (sitting on the ball).

Exercise with a gymnastic ball: stretching your legs

Stand in front of the ball. Bend your left leg at the knee and make a deep lunge backwards with your right leg. Place your right hand on a ball to help you keep your balance. Stay in this position for a few moments, then lower the knee of your right leg, resting it on the floor. Extend your arms on the ball as far as you can, lower your head between your arms. Hold on for a while and go back to the previous position.

Without making sudden movements, stand wide apart (both legs bent at the knees, feet pointing forward). Place the ball in front of you, rest both hands on it and transfer your weight from one leg to the other. Repeat the exercise 10 times for each leg.

Stop, bend your right knee and repeat the first leg exercise (this time you stretch the other leg).

Exercise with a gymnastic ball: rolling the ball forward

Sit wide apart. Lift the ball up and bend to the left leg, up and right. Repeat as many times as you want.

Put the ball in front of you and roll it forward. Hold on for a while and go back to the previous position.

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ABC of exercises