Gym Workout Routines For Women

Exercise ball, Swiss ball, gym ball, they have many different names, but they are all for those huge blow-up rubber balls that you see in a gym or some of you have purchased to use at home. There are some great toning workouts that you can do with a workout ball, best of all the ball provides you with some great stability and it helps to keep your posture good at all times.

Whether you are using one of these at the gym or in your own home, they are great for toning particular parts of your body or even giving you a whole body workout by incorporating a combination exercises.

Here are a few ideas:

Push-ups or Press ups – these are like a regular push-ups, but you have to put your feet on the workout ball. This can be a little tricky to do at first, so maybe an idea to ask someone to help you lift your feet on to the ball. However once you are in position with your arms directly under your shoulders and your feet resting on the ball, you are ready to perform your first push-up.

Start with your arms and elbows locked out, gently bend your arms and lower your chest to the floor. As you do this take a breath and inhale. Once you are 1 to 2 inches from the floor begin to push back up and aim to lock your arms out. As you do this exhale. Aim to do three sets of eight push-ups.

Swimming or Superman – okay this is a very cool exercise where you are working out several muscle groups such as your lower back, buttocks, arms and hamstrings. Life facedown with your stomach resting on the workout ball. Your fingertips and toes should be touching the floor to keep you stable. Now slowly begin to raise your right arm straight out in front of you and at the same time extend and lift your left leg straight behind you.

So now you are working opposite limbs and all the time you are having to use your core strength to keep you stable and balanced on the ball.

Sit-ups – firstly begin by sitting on the ball and then begin to push your hips forward and lower yourself into a lying position, but keep your feet flat on the floor. The ball should be covering most of your back but ensure it is supporting your lower back. Now cross your arms over your chest and begin to raise yourself up from the waist. Concentrate on contracting your abdominal muscles as you crunch forward.

Don’t aim to reach a full sitting position, simply aimed to raise yourself a minimum of 45° up from the lying position. The ball provides you with great support, but because the ball can move your core muscles are engaged even more than a regular sit up to keep the balance and controlled.

Obviously these are just a few exercises that you can do with one of these big rubber balls. However there are loads more that you can do, so we really recommend purchasing one of these workout balls. They’re not very expensive but they are incredibly useful!