Since a Physio Ball is #4 on my list of How to Create an Inexpensive Home Gym, I thought I would explain why and what you can do with them.
A Physio Ball can add more variety to your workouts. They can be used to sit on and perform exercises with dumbbells, resistance bands, and medicine balls. And they can also be used to workout your leg muscle and even your abdominal without any other exercise equipment.
The Advantages of Using a Physio Ball
Many workouts require you to sit or lay down on a bench, but workout benches cost a lot of money, plus they take up quite a bit of room. A physio ball you can inflate and deflate whenever you need to, so they hardly take up any space. Plus, using a physio ball allows your body to respond to the instability, increase the number of muscles used.
Physio Balls allow you to perform several leg and abdominal workouts with just the physio ball, which is great for beginners.
Physio Ball Exercises
Physio Balls are great to have for your workouts. And there are numerous uses for them. Here are 5 exercises you can perform with a Physio Ball. Some of the exercise, the Physio Ball is just used to sit on or lay on and some are exercises which only use the physio ball.
1) Hip Bridge
To perform the hip bridge, place the physio ball on the floor. Then, lay on your back on the floor so you can place your feet flat toward the top of the physio ball. Then by pressing your feet on the ball, raise your hips as far as you can up. The physio ball should not move. Then, slowly bring your hips back down. Perform this exercise for 3 sets, with 10-12 each reps each.
2) Squat with Dumbbells
To perform the squat with dumbbells, stand with your back to the wall and the physio ball between your back and the wall. The ball should be at the middle of your back. With a dumbbell in each hand, slowly descend toward the floor bending your knees until the dumbbells are just above the floor. Then using your legs, push back up the starting position. Be sure to keep your back straight at all times and keep your arms straight at your sides. Perform this exercise for 3 sets, with 10-12 each reps each.
3) Reverse Crunch
To perform this exercise, you will lie flat on your back with the physio ball under your legs. Your legs should be wrapped around the ball only a few inches apart. Then, using your abdominal muscles, bring your knees to your chest, keeping the ball locked under your legs. Perform this exercise for 3 sets, with 10-12 each reps each.
4) Lateral Flexion
To perform the lateral flexion, you will need a physio ball. To start, lie on your side over the physio ball and then spread your legs for balance. Then, hold the medicine ball over your head and curl up towards the ceiling. Then, lay back down across the ball to the starting position. Perform this exercise for 3 sets, with 10-12 each reps each. After each 10-12 set, switch to your other side.
5) Ham String Curl
The Ham string curl is the reverse of the hip bridge. Lie on your back with your feet on top of the physio ball. Raise your hips up and keep them there. Then, using your leg muscle and your feet on top of the ball, move the ball away from you and then bring it back. Perform this exercise for 3 sets, with 10-12 each reps each.
These are just a few workouts that use a physio ball, there are plenty more. Physio balls are a fantastic piece of equipment to have at your home to increase the number of muscles used in each workout and increasing the variety of workouts possible. If you want to workout at home, I strongly suggest getting one, plus everything else on How to Create an Inexpensive Home Gym.