Are you looking for a fun strength training workout to do at home? The physio ball isn’t limited to the gym. This versatile piece of exercise equipment, also known as an exercise ball, can be part of a workout at home, too.
Drew Walsh, a corrective exercise and performance enhancement specialist, says the physio ball can be a great addition to your training program.
“Due to its round shape and bouncy structures, the physio ball serves as a great way to enhance your balance and core stability, which are two important factors in athleticism,” Walsh says.
There are many fun exercises to do with the physio ball. Let’s take a look at two exercises you can do in the gym or at home.
Begin by lying on the ground with your back straight and making contact with the floor. Your backside should also be in contact with the ground. Place your heels on top of the physio ball, with your legs slanted but not exactly in a straight line. There should be some bend in the knees.
Meanwhile, your toes should point upward and angle toward your shins.
Once in position:
- Take a big exhale.
- Drive your hips to the ceiling, lifting your backside and lower back off the ground. Your arms should be by your sides, making contact with the floor. Keep your palms down, facing the ground.
- Use your heels to curl the physio ball toward your body. Your legs will form a “V” shape, with your knees up in the air. Your feet should be flat on the physio ball, with your toes slightly lifted off.
- Extend your legs back out so your feet are in the air and only your heels are touching the physio ball. Except for a slight bend in the knees, your legs should be relatively straight.
- Repeat this motion for the desired number of repetitions.
Remember to keep your hips balanced when pulling the physio ball toward your body. According to Walsh, this exercise can help build posterior chain strength of your hamstrings and glutes.
Begin by kneeling on the ground and placing your forearms on the physio ball. For comfort, bring your hands together, interlacing your fingers. You’ll then extend your legs, putting your toes on the ground and your heels in the air. Your feet should be slightly outside of your shoulders.
Once you’re comfortable in this position:
- Drive your elbows into the physio ball, pushing your body away.
- Exhale deeply while contracting your glutes and quads. Try to keep your body balanced to avoid shaking or falling over.
- Using your elbows, push the physio ball away slightly. Your forearms and elbows should still be in contact with the ball.
Remember that your chest should not come in contact with the physio ball at any time. The only parts of your body touching the physio ball should be your forearms and elbows.
Now that you’ve taken the steps to help improve core stability, it’s time to work on your legs by learning how to do a box jump.