5 Exercises You Can Do with a Half-Circle Exercise Ball

For a long time, I didn’t know what a balance trainer half ball was. I called it “that weird hemispherical stability ball” and figured people wouldn’t really use it in the gym. Then I realized it looks like a gym ball cut in half — it’s a half-circle exercise ball that is inflatable on one side and a flat platform on the other. You can find them at most gyms, sports stores and online. Want to know how to use a half circle exercise ball in your workout? If you’ve never seen a half round exercise ball before, don’t worry, we can help you with that too.

Another benefit of the Half Round Exercise Ball is its multi-functionality. Below, we’ve compiled 5 exercises you can do on a half-round exercise ball to work your entire body. Pick one up and let’s get started.

1. Single Leg Support

When you first start using a half circle exercise ball, getting your balance right is the most important thing. These single-leg supports force you to find and maintain your gravitational center on an unstable surface.

Orientation

Place the Half Circle Exercise Ball flat on the floor.

Place one foot in the middle of the half-circle gym ball, step on it and use your leg to keep your balance.

Hold your balance for 30 seconds, trying not to let your other foot touch the half-circle ball or the floor.

Repeat on the other side.

2. Sparrowhawk Dog

Doing the “Sparrowhawk Dog” on the half-circle ball will add some challenge to this movement.

Movement essentials

Place the half-circle ball flat on the floor.

Lie on all fours on the half ball. Your knees should be below the middle and your palms should be facing up. Your toes will be resting on the ground.

Simultaneously lift your right arm and left leg off the half-circle exercise ball until they are parallel to the ground. Keep your hips parallel to the ball and your neck neutral.

Place your arm and leg back on the ball, then lift the other arm and leg.

3. Bridge Pose

Directions

Place a semi-circular exercise ball flat underneath.

Lie on your back with your knees bent and your feet flat on the semi-circular exercise ball.

Brace your core and push through your feet, lifting your butt off the ground until your hips are fully extended, squeezing your glutes at the top.

Slowly lower your hips back to the ground.

4. Mountain Climbing Exercise

Directions

Place a semi-circular exercise ball facing downward.

Take a high plank position and place your hands on the margin of the flat side of the semi-circular exercise ball.

Brace your core and begin pushing your knees up to your chest one at a time, keeping your back straight. Do this as fast as you can while maintaining proper posture.

5. Deadlift

Directions

Place a semi-circular exercise ball face down.

Take a high plank position and place your hands on one of the edges of the semi-circular exercise ball.

Jump up with your feet in the direction of the ball and remove the semi-circular exercise ball as soon as you hit the ground.

A semicircular exercise ball is not really a ball at all. It’s more like a hemisphere attached to a flat surface. You may have seen these around the gym and wondered about their use. But in this article, we have introduced five moves to use the half round exercise ball in your workout that will help you in your workout, and if you are still confused, you can contact us and you are welcome to ask us questions.