How to Do Gymnastics Exercise Routines With a Ball

Gymnasts require all over body health and muscle tone in order to excel in their sport. Those beginning in gymnastics, and needing to find an exercise routine to start working the body, will find that an exercise routine with a balance ball is quite effective.

Instructions

1. Throw the ball in the air. Beginning with your feet hip width apart, toss the ball up about a foot above your head. This will help with balance, which is important in every type of gymnastics routine.

2. Hold the stability ball between your ankles while standing. Squeeze your legs together to hold the ball in place as you jump up and down. This exercise will strengthen your inner thighs, which will help with tumbling and beam work.

3. Lie flat on your back while holding the stability ball between your feet. Place your arms out at your sides, level with your shoulders. Slowly lift your legs up to form a 90 degree angle. Then lower your legs down to the starting position again slowly. Repeat this exercise to help tone and strengthen your abs.

4. Sit up straight with your legs out in front of you. Beginning with the stability ball between your feet, hold the ball in place as you bring your legs up to form a 45 degree angle. Lean back, and hold your arms out in front of you. Hold this pose for 15 seconds, and then release. Many gymnastics floor and pommel horse routines require immensely strong abdominal muscles, and this exercise will help you begin this core strengthening process.

5. Use the stability ball to strengthen your core. Lie on top of the ball, with your spine from your buttocks to your shoulder blades on the ball. Place your feet firmly on the ground in front of you for support. Begin doing ab crunches, while maintaining your stability on the ball.