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Energetics Energetics
Gymnastic Ball

    Product description

    Adding the elements of strength, intensity, and core balance, the ENERGETICS Gymnastic Ball will enhance any fitness routine. The ball is available in four different sizes and five different colors.

    The Gymnastic Ball is available in following colors:

    • Pink
    • Turquoise
    • Grey
    • Blue
    • Orange

    Article number: 145063

    Size:
    55 cm, 65 cm, 75 cm, 85 cm
    Materials / Fabric:
    PVC
    Training method:
    Yoga, Pilates

    Trained muscle groups

    These muscle groups are trained with this device

    • All front muscle groups
    • All side muscle groups
    • All back muscle groups

    These training methods are possible with this device.

    Yoga, Pilates

    Training Exercises

    Sit-Ups

    Place back on ball with legs on floor. Place hands behind head.
    Curl body up until lower back is off the ball. Slowly return to starting position.

    Steering Wheel

    Begin standing with ball in hands extended in front of body.
    Alternately rotate ball left and right.

    Crunch

    Place back on ball with legs on floor. Place hands behind head.
    Curl body up until upper back is off the ball. Slowly return to starting position.

    Sky Diver

    Lie face down on ball.
    Lift arms and legs off floor and try to keep balance.

    Up-Sits

    Kneel on ball with straight upper body.
    Lower upper body until sitting on your feet.
    Return to starting position.

    Leg Swings

    Begin standing with back against ball.
    Lift one leg off floor and swing in front of body.

    Standing Scale

    Begin standing with ball in hands extended above head.
    Bend forward with upper body and extend one leg backwards until both are parallel to floor.
    Return to starting position.

    Lying Jack

    Lie on ball sideways with one arm and both feet on floor.
    Slowly lift upper arm and leg.
    Return to starting position.

    Squat

    Begin standing with ball in hands extended in front of body.
    Squat down until thighs are parallel to floor and lift ball up. Don't move knees forward of toes.
    Return to starting position.

    Sprinter

    Lie with back on ball and feet on floor.
    Alternately lift one arm and diagonal leg. Bring knee and elbow together.
    Return to starting position.

    Knee Tucks

    Place feet on ball and hands on floor.
    Draw knees and ball towards chest.
    Return to starting position.

    Back Extensions

    Lie face down on ball with feet against wall. Place hands behind head.
    Slowly raise upper body until back and thighs form one line.
    Return to starting position.

    Mountain Climbers

    Begin in push-up positions with hands on ball.
    Alternately lift one leg off floor and bring knee to chest.
    Return to starting position.

    Russian Twist

    Place back on ball with legs on floor. Extended arms point towards sky.
    Rotate upper body sidewards until arms are parallel to floor.
    Return to starting position.

    Arm Raises T

    Lie face down on ball with feet on floor.
    Lift straight arms towards side.
    Return to starting position.

    Roll Out

    Kneel on floor with arms on ball.
    Straighten arms an roll ball forward. Keep core engaged.
    Return to starting position.

    Kneeling

    Kneel on ball with straight upper body.
    Hold position without loosing balance.

    Push-Ups feet on Ball

    Place hands on floor and feet on ball.
    Bend your arms and lower chest towards floor.
    Return to starting position.

    Push-Ups hands on Ball

    Place hands on ball and  feet on floor.
    Bend your arms and lower chest towards ball.
    Return to starting position.

    Plank feet on Ball

    Position yourself in standard plank position with feet on ball.
    Maintain position while keeping core engaged.

    Plank arms on Ball

    Position yourself in standard plank position with forearms on ball.
    Maintain position while keeping core engaged.

    Leg Lifters

    Lie on back with ball in between feet. Lift head and legs off floor.
    Lift legs up until pointing straight up.
    Return to starting position. 

    Hip Raises Leg Curl

    Lie on back with feet on ball. Lift back off floor.
    Draw in heels and roll ball towards body. Keep hip high so that thighs and upper body form one line.
    Return to starting position.

    Wall Squat

    Press ball against wall with lower back in standing position.
    Squat down until thighs are parallel to floor.
    Return to starting position.

    Cobra

    Lie face down on ball with hands extended towards back.
    Slowly lift upper body and arms.
    Return to starting position.

    The ENERGETICS Training app

    • Full body workouts
    • More than 600 different exercises 
    • Easy understandable exercise explanation
    • Simple navigation for an effective workout
    Available on the App Store Android App on Google play
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