The Hemmka Health gym ball, also known as a stability ball or exercise ball, or Yoga Ball is a versatile piece of fitness equipment that can be used to target various muscle groups and improve balance, stability, and flexibility. Here are some exercises and activities you can do with your Hemmka gym ball:

1. Core Strengthening:

• Ball Crunches: Lie on the Hemmka ball with your lower back supported and perform crunches to engage your abdominal muscles.

• Planks: Place your forearms on the Hemmka ball and hold a plank position to work your core muscles.

• Russian Twists: Sit on the Hemmka ball and twist your torso from side to side while holding a weight or your hands together.

2. Upper Body Exercises:

• Push-Ups: Place your hands on the Hemmka ball and perform push-ups to engage your chest, shoulders, and triceps.

• Bicep Curls: Sit on the Hemmka ball and perform bicep curls using dumbbells while keeping your core engaged for balance.

• Shoulder Press: Sit on the Hemmka ball and press dumbbells or a barbell overhead to target your shoulder muscles.

3. Lower Body Exercises:

• Squats: Stand against the Hemmka ball and perform squats, using the ball as support to maintain proper form.

• Lunges: Place one foot on the Hemmka ball and perform lunges to engage your legs and glutes.

• Leg Raises: Lie on your back with your legs on the Hemmka ball and lift your hips off the ground to work your hamstrings and glutes.

4. Balance and Stability:

• Bridges: Lie on the Hemmka ball with your upper back supported and your feet on the ground. Lift your hips to engage your core and glutes.
  

• Supermans: Lie facedown on the Hemmka ball and extend your arms and legs to engage your back muscles.

5. Stretching and Flexibility:

• Back Stretches: Lie with your back on the Hemmka ball and gently extend your arms and legs to stretch your spine and chest.

• Hip Flexor Stretch: Kneel in front of the Hemmka ball and rest one foot on it while leaning forward to stretch your hip flexors.

• Hamstring Stretch: Sit on the Hemmka ball with one leg extended and the other foot flat on the ground. Gently reach for your toes to stretch your hamstrings.

6. Pregnancy and Postpartum Workouts:

• Hemmka Health Gym balls can be used for gentle exercises during pregnancy to improve comfort and support. After childbirth, they can aid in postpartum recovery by engaging core muscles and improving stability.

7. Active Sitting:

• Using the Hemmka gym ball as a chair can promote better posture and engage your core muscles as you balance on the ball.

Remember to choose the right size gym ball for your height and weight, and ensure that it's properly inflated. As with any exercise, start with a level of intensity that matches your fitness level and gradually progress. If you're new to using a gym ball or have any health concerns, consider consulting a fitness professional or a physical therapist to ensure safe and effective workout