How to Use the Gym Ball for Weight Loss

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A good exercise plan should consist of aerobic and anaerobic activity, all of which can be done at home on a gym ball. Aerobic exercises help to get your heart rate up and burn calories. Weight loss is a result of a deficit of calories: 1 pound equals 3,500 calories. Anaerobic exercises build and strengthen muscles.

Put the ball on ground, sit down in front of the ball and lean back on the ball for balance then slightly lift your legs off the ground and make a bicycle movement with your legs. Repeat this motion until you have reached the time goal you have set for yourself.

Stand in front of a wall with legs shoulder-width apart. Place the ball behind your back and lean back against the wall. Lower yourself into a squat, then return to the standing position. This will help to build your glute and quad muscles. Complete three sets of 12 to 15 repetitions.

Place the ball on the floor, roll your body onto the ball until the ball is balanced under your stomach and you are in a plank position. Lower yourself into the prone position by bending the arms then return yourself to upright position and repeat. This will target the deltoid, pectoral and tricep muscles. Complete three sets of 12 to 15 repetitions.

Place your hands on the ball in front of you. Roll forward slowly, rolling the ball out as far as you can without breaking the straight line of your back. Push your elbows into the ball and contract your abs to pull yourself back to the starting position. Repeat 12 to 15 times for three sets.


The Centers for Disease Control and Prevention recommends 150 minutes of exercise a week.

Warm up before exercise to loosen muscles.

Stretch after exercise.


Talk with your doctor before starting any new exercise plan.

Avoid any exercises that cause pain or or discomfort.

If necessary, hold onto a wall or prop the ball against something sturdy for added stability.