Exercises with the pezzi ball

Due to long periods of sitting in the office and little exercise, more and more people are suffering from pain in the back, neck or shoulders. Regular training with the Pezziball, also known as a gymnastics ball, can prevent such complaints. In addition, training with the Pezziball is also suitable for all those who are striving for comprehensive strengthening of their body.

The Pezziball is a very versatile training device. It is particularly suitable for strengthening the back muscles. Because of its malleable shape, the exercise ball can be optimally adapted to the back. In addition, the Pezziball can also be used, for example, to train the abdominal muscles, the buttocks muscles and the arm and leg muscles. We will show you ten simple exercises with the Pezzi ball.

Pezziball exercise 1

Lie on your stomach on the Pezzi ball and support yourself with your arms in front of the ball. Feet are placed on the floor, but only the toes should touch the floor. Keep your eyes on the floor to keep your spine straight.

Tighten your body, especially your abs and glutes. Now lift your left arm and right leg off the floor and stretch them straight out. The leg and arm should align with the rest of the body. Hold this position for a few seconds. Then, lower your arm and leg back down and repeat the exercise on the other side. In total, you should do this exercise five times on each side.

To improve your balance on the Pezziball, you can also exercise with just one arm or leg. For example, raising your right arm keeps both legs on the floor.

This exercise with the Pezzi ball trains the following muscle groups:

• back muscles
• Gesäßmusculature

Pezziball exercise 2

Lie flat on your back and place your hands beside your body. The legs lie bent on the pezzi ball. There is a small gap between the buttocks and the pezzi ball. With your knees bent, slowly move the ball to the right. Hold this position for a moment, then slowly sweep the ball to the left. Hold this position momentarily, then move your legs back to the middle. Repeat the exercise eight times.

Necessary: When moving the ball, ensure your back does not lose contact with the ground down to the sacrum. When you feel your back about to lose contact with the floor, you have reached the final position.

This exercise with the Pezzi ball trains the following muscle groups:

• Oblique abdominal muscles
• Gesäßmusculature
• mobility of the thoracic spine
• mobility of the lumbar spine

Variation:

1. Lie flat on your back and stretch your arms to the sides, away from your body.
2. Place your lower legs on the pezzi ball, and this time, make sure that the ball is directly against your buttocks.
3. Slightly pinch the ball between your thigh and lower leg.
4. Turn your legs to the side until they touch the floor.
5. Keep both shoulder blades in contact with the floor at all times.

This exercise with the Pezzi ball trains the following muscle groups:

• Oblique abdominal muscles
• Gesäßmusculature

Pezziball exercise 3

Sit on the Pezzi ball. Slowly walk your legs forward until your back rests on the Pezzi ball. Roll back until your lumbar spine is in contact with the top of the ball. Now, slowly lower your head. Put your arms behind your head so they touch the floor. Hold this position for a few seconds, then slowly stand back on the ball. Take a short break and then do the exercise three more times.

This exercise with the Pezzi ball stretches your abdominal muscles.

Pezziball exercise 4

Sit on the Pezziball and slowly roll backwards until your back rests on it. Both shoulder blades should be in contact with the Pezziball. The feet stand with the sole on the ground, the upper and lower legs form a right angle, and the hips are stretched upwards.

Now, stretch both arms up and slowly lower them behind your head. The elbows are slightly bent. Hold the position for a few seconds before returning your arms to the starting position. Repeat the exercise ten times.

If you want, you can hold a small dumbbell in each hand for these exercises.

This exercise with the Pezzi ball trains the following muscle groups:

• Large pectoral muscle
• Broad back muscle
• Deltamuskel

Pezziball exercise 5

Sit on the pezzi ball and check that your back is straight – and stays straight throughout the exercise. Keep your gaze straight ahead. Now, extend one leg forward and pull the toes up. Make sure your knee is straight. Try to lift the leg to the horizontal. Hold this position for a few seconds, then lower your leg. Repeat the exercise with the other leg. Do the exercise eight times on each leg.

This exercise with the Pezzi ball trains the front thigh muscles.

Pezziball exercise 6

Lie on your stomach on the Pezziball and roll forward until only your lower legs are in contact with the Pezziball. The arms move forward and remain stretched out. The shoulders are perpendicular to the arms. Tighten your body to form a straight line – the hips should never sag. In particular, you should ensure you tighten your abdominal and buttock muscles.

Bend your elbows and slowly lower your upper body until the tip of your nose almost touches the floor. Hold this position briefly, then push yourself back up until you reach the starting position. Make sure your body stays in line throughout the movement. Repeat the exercise at least five times.

This exercise with the Pezzi ball trains the following muscle groups:

• Armmusculature
• Chest muscles
• abdominal muscles
• Gesäßmusculature

Pezziball exercise 7

Lie flat on your back and place your feet on the Pezzi ball. Push the ball away from you with your feet until your legs are straight and only your lower legs are resting on the pezzi ball. Now, lift your hips so that your body forms a straight line. To do this, tighten your abdominal and buttock muscles.

Now bend your legs and roll the Pezzi ball towards you. Ensure your hips stay up and your body doesn’t sag throughout the exercise. Hold the position for a few seconds before extending your legs again. Drop your hips. Repeat this exercise five times.

This exercise with the Pezzi ball trains the following muscle groups:

• Gesäßmusculature
• Hamstring muscles

Pezziball exercise 8

Sit on the Pezzi ball and slowly roll back until your back is on the ball. The back should be in contact with the pezzi ball from the shoulder blades to the lumbar spine. The hands have light contact with the back of the head; the feet are on the ground with the whole sole. The upper and lower legs form a right angle.

Now straighten your spine from your lower back to your neck and contract your body. Lift your shoulders slightly off the ball. Hold this position for ten seconds, then lower your body onto the Pezzi ball. Repeat the exercise at least five times.

This exercise with the Pezzi ball trains the following muscle groups:

• Gesäßmusculature
• Straight abdominal muscles

Pezziball exercise 9

Lie on your side and support yourself on your forearm. Clamp the Pezzi ball between your feet. Now lift your hips off the floor and tighten your body. Make sure your hips stay forward.

Hold this position for a few lowerings, and then slowly lower your hips back down. Repeat the exercise five times. Lower your hips just enough to clear the floor between reps. Then, lie on the other side and do the exercise again.

This exercise with the Pezzi ball trains the following muscle groups:

• Gesäßmusculature
• oblique abdominal muscles

Pezziball exercise 10

Lie on your stomach on the Pezzi ball and roll forward until only your lower legs are in contact with the ball. The arms move forward and remain stretched out. The shoulders are perpendicular to the arms. Tighten your body to form a straight line – the body should never sag. In particular, you should ensure you tighten your abdominal and buttock muscles.

Now, roll the ball towards you by bending your knees and hips. Bring the Pezzi ball as close as possible to your hands and hold this position for a few seconds. Then, straighten your legs and return to the starting position. Do this exercise five times.

This exercise with the Pezzi ball trains the following muscle groups:

• straight abs
• hip flexors