Gym ball exercises

All gym ball exercises

Need inspiration for gym ball exercises using the BLACKROLL® GYM BALL? Here you'll find an overview of all the exercises.

Gym ball exercises or Pezzi ball exercises are super diverse and bring variety to your workout! Gym ball exercises promote coordination, improve balance and work the main muscle groups such as the stomach, legs and back depending on the exercise. Pezzi ball exercises can also be used to improve strength, endurance and flexibility. The instability generated by the gym ball exercises strengthens deeper-lying muscles as they constantly work to restore your balance. Aside from this, it's just great fun to bounce, roll and move around with the BLACKROLL® GYM BALL exercises. Gym ball exercises are also suitable for all age groups depending on the intensity and difficulty of the exercise. Get started with your gym ball exercises today!

Leg Extensions

Begin in Plank position on the GYM BALL. Slowly raise your legs alternately. Return to the starting position

Product
Sets / Reps
3 / 15
Body part
Glutes, Shoulders, Core
Training Goals
Activation, Strength

Single Leg Hip Raises

Get into supine position with both legs on the ball. Raise your hips. Pull one leg towards the body. The other leg remains straight. Slowly roll the ball with your foot towards your back. While rolling, raise your hips. Return to the starting position.

Product
Sets / Reps
3 / 15
Body part
Lower back, Thigh, Glutes
Training Goals
Activation, Strength

Crunches

Get on the GYMBALL in supine position. Stand up with the legs. Raise the hips. Cross your arms in front of your chest. Lift your chest. Keep the lower back on the ball. Hold the final position for a moment. Slowly lower the upper body again.

Product
Sets / Reps
3 / 15
Body part
Stomach
Training Goals
Strength

Single Leg Squats

Do a lunge with the back leg on the GYMBALL. Lower the buttocks. The front leg forms a right angle at the knee. Move back to the starting position.

Product
Sets / Reps
3 / 15
Body part
Thigh, Glutes
Training Goals
Strength

Torso Twist

Get on the GYMBALL in the supine position. Place your feet on the floor. Stretch both arms upward. Turn your upper body to the side. Your arms are parallel to the floor. Move back to the starting position. 

Product
Sets / Reps
3 / 15
Body part
Stomach
Training Goals
Strength

Knee Tucks

Do a push-up. Your legs are resting on the GYMBALL. Pull the ball as far as possible toward your body by pulling on your legs. Move back to the starting position. 

Product
Sets / Reps
3 / 15
Body part
Stomach
Training Goals
Strength

Jack Knife

Get into supine position. Hold the GYYMBALL in your hands. Raise your arms and legs up at the same time. Grasp the GYMBALL with your feet. Return to starting position with the ball between your feet.

Product
Sets / Reps
3 / 15
Body part
Stomach
Training Goals
Strength

Wall Squat

Lean against the GYMBALL in a shoulder-width stance. Bend your knees. Your thighs are horizontal to the floor. Move back to the starting position.

Product
Sets / Reps
3 / 15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Steering Wheel

Get into standing position. Hold the GYMBALL in front of your body with arms outstretched. Rotate the ball alternately to the left and right.

Product
Sets / Reps
3 / 15
Body part
Spiral Fascia Chain, Shoulders, Upper Back
Training Goals
Activation, Strength

Side Crunch

Get on the GYMBALL in supine position. Place your legs shoulder-width apart. Bring both hands to your head. Roll your upper body up diagonally alternating left and right.

Product
Sets / Reps
3 / 15
Body part
Stomach
Training Goals
Strength

Superman

Get on the GYMBALL in a prone position. Touch the floor with your hands and feet. Lift one arm and the opposite leg alternately.

Product
Sets / Reps
3 / 15
Body part
Upper Back, Lower back, Stomach
Training Goals
Strength

Hip Raise

Get into supine position. Place your feet on the GYMBALL. Your arms rest at the sides of your body. Raise your hips. Then lower your hips again.

Product
Sets / Reps
3 / 15
Body part
Hips
Training Goals
Activation, Strength

Windshield Wiper

Get into supine position. Pull your legs together. Clamp the GYMBALL between your legs. Your arms are stretched out to the sides. Place your legs alternately to the left and right. Do not touch the floor.

Product
Sets / Reps
3 / 20
Body part
Stomach
Training Goals
Activation, Strength

Arm Raises

Lie prone on the GYMBALL. Your feet are on the floor. Raise the arms straight out to the side and lower them again.

Product
Sets / Reps
3 / 15
Body part
Lower back, Shoulders, Upper Back
Training Goals
Activation, Strength
Gymnastikball

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