Things You'll Need:
- A small and large physioball
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Step 1
Get the appropriate-size ball. To do a full workout, you will need two different size balls: one large one to lie out on and a small one for floor exercises. For the large ball, you need to be careful that you work on a big enough stability ball to avoid hurting your knees. Many times, people are so concerned about balance that they sit on a ball that is too small. For joint protection as you sit on the ball, your hips should be higher then your knees. If you have trouble with balance, have a chair nearby that you can hold on to. As you keep practicing with the ball, your balance will improve. For the small ball, you should be able to be on hands and knees with the ball comfortably under your stomach.
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Step 2
Use the large ball like a flat bench in the gym. Lay out on your back so that your low back is on the ball an your upper back and shoulders are off the ball. You can do this with or without hand weights. Bring your arms in a circle over your chest with the palms facing each other–like you were hugging a tree. Make sure your hands are over your chest and not your face. The keeping the elbows bent open your arms. Keep your elbows bent and your wrists over your elbows. Do not straighten the arms or let your hands fall out to the side. Lower your elbows until you get a good stretch but be careful you do not arch your back. Do eight to twelve repetitions.
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Step 3
Use the smaller ball on the floor. Start on hands and knees with the ball under your stomach. Keeping your elbows straight and close to your body walk your hands out and roll out on the ball. If you are a beginner, you can keep your toes on the floor. If you are more advanced, roll out so your feet come off the floor and you are balancing on the ball. The further out you roll, the more difficult the push-up becomes. Eventually, you will build up to having just the ankles or feet on the ball. Then keeping your back straight, bend your elbows and bring your nose to the floor then push back up straight. Do not lock the elbows as you push up. Do eight to twelve repetitions.
