How to Use an Exercise Ball

An exercise ball is a versatile, inexpensive piece of equipment that you can store anywhere. Follow these steps to learn how to fit it into your regular workout routines.

Instructions

Difficulty: Easy

Things You’ll Need:

• Exercise ball appropriate for your weight and height

Learn How to Use An Exercise Ball

1. Practice getting a feel for sitting on the ball. If necessary, sit on the ball near a table, chair or railing to use as support when you first start out. As you progress, you'll be able to do without the extra support.
2. Firm up your bum by doing circles on the exercise ball. While seated on the ball, rotate your hips slowly so that you begin to make small circles with the ball. Repeat 10 times, then shift to make circles in the opposite direction. For a greater challenge, try placing your hands on your head while doing this exercise.
3. Tone your abs while taking the exercise ball for a walk. Place your hands securely on each side of the ball while seated on it. Then, while holding in your abs, start moving your feet forward step by step while you slide your back down the ball. Stop when you get to the point where only your head and shoulders are resting on the ball. Then reverse your walking steps to return to a seated position.
4. Practice some ball squats by positioning the ball against a wall so that your back is holding it in place. Now, bend your knees to lower yourself into a squatting position, working the ball down the wall with you as you go. To get back to a standing position, push up with your heels and slowly bring yourself up again. Repeat this exercise eight to 10 times and you'll soon have thighs of steel.
5. Consider incorporating an exercise ball into your other routines, such as yoga or Pilates.

Tips & Warnings

• Exercise balls come in different sizes, so make sure you can actually use the ball before you buy it. To find out, sit on the ball. Your hips should be level with your knees.
• If you're worried about the ball being able to support your weight, then look for burst-resistant balls. These exercise balls can handle up to 600 pounds of weight.