How to Use an Exercise Ball
The exercise ball is a relatively new piece of training equipment that is inexpensive and easy to use. You can use it for a variety of workout and training sessions. Using an exercise ball improves abs and back strength and it increases stability too. Here’s how you can use it.
Choosing an Exercise Ball
Make sure that you have an exercise ball in the correct size for your height. One way to determine if an exercise balls is the right size is by sitting down on it. Sit up tall. Your hips should be knee-level or slightly higher. You can also use this chart:
For heights ranging from 4′11″ to 5′4″, use a 55 cm ball.
For heights ranging from 5′5″ to 5′11″, use a 65 cm ball
For heights ranging from 6′0″ to 6′7″, use a 75 cm ball.
If you are obese and wish to use an exercise ball, shops provide exercise balls that are burst-resistant and can hold up to 600 pounds or more.
You can also get another smaller exercise ball, about the size of a basketball, to help balance on the larger exercise ball.
Getting Started
exercise ballDon’t expect to get used to using an exercise ball quickly. Start with sitting on the ball for periods of time. The great thing about the exercise ball gives you a workout by just using it on everyday poses, such as sitting down. The imbalance the ball forces on your body in turn helps your body adjust and make your position more intense. Once you’ve gotten comfortable on simply sitting on the exercise ball, you can move on to other exercises.
Ball Circles
Sit on the ball and start rotating your hips so that the ball is doing circles in place. Do ten rotations clockwise and another ten counterclockwise. This exercise shapes up your butt and your abs. To make it more challenging, put your hands on top of your head.
Seated March
Sit down on the ball, gripping each side. Hold in your abs, and start marching your bent knees forward, until your back slides down the ball. Don’t release your hands. Keep marching until only your head and shoulders are on the ball. Then, walk slowly backwards until you’re on the ball again in your original position. Repeat this motion several times. This will give you an almost full-body workout.
Ball Squats
Find a stable wall and put the exercise ball between you and the wall by pressing the ball against your back while standing up. Slowly get into a squatting position by bending your knees down while rolling the ball down the wall. Don’t bend too much that your knees go past your toes. Straighten back up and repeat the movement.
Exercise balls are very flexible, and can be incorporated in most of your exercise routines. You can have a more challenging workout the next time using them.