Effective gym ball workout for legs and core.
- Goal: to lose weight, gain better posture and balance
- Technical complexity: easy
- 1-Day split
- Duration: 30 – 60 minutes
What’s the point of training with a gym ball?
Gym ball training has many benefits. First of all, even an absolute beginner can exercise with a gym ball and it is a cheap training tool.
The biggest benefit of gym ball training is that it is an extremely effective workout for core muscles. The core muscles significantly affect your balance and posture and they don’t usually get trained in the same fashion as, for example, with fitness equipment. Gym equipment is usually designed in a way that the targeted muscle gets trained as “effortlessly” as possible so the support muscles, such as core muscles, are not needed.
The exercises from this gym ball workout help build the core muscles (abs, sides, lower back) and leg muscles (glutes, thighs) in different manners.
Do two or three 12 – 15 reps’ sets. Rest shortly (15 – 45 seconds) between the sets in order to keep your heart rate high throughout the workout.
- Ball Rollout
- Hyperextension (use additional weight if necessary)
- Leg Curl
- Plank Twist
- Over-head Ball Crunch (Use light kettlebell or dumbbell. If you don’t have one, use your imagination :))
- Twisting Ball Crunch
- Bird Dog
- Jack Knife
- Side Bend
- Russian Twist
- Dimple Creator
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
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Training diaries as an excel sheets and printable pictures.
