How to Start an Exercise Ball Routine

An exercise ball is a versatile piece of equipment that you can use to start a workout routine. Exercise balls can be used by beginners who are just starting to exercise regularly, as well as those who work out on a regular basis and want to add a new twist to their regimen. As your skill and fitness level progress, you can alter the routine to achieve your goals.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Exercise mat
• Exercise ball

1. Assess your fitness level. If you are just beginning to get in shape, you should select just one or two exercises so that you can master the proper technique. If you already know how to do basic exercises but are going to begin using an exercise ball, it will not take you as long to learn the proper form and you can include a larger number of exercises in your routine.

2. Set your fitness goals. If you want to increase your muscle mass, you should perform fewer repetitions per set but more sets. In contrast, if your objective is to tone your body, you should opt for more repetitions with a smaller number of sets.

3. Identify the parts of your body that you want to exercise. You can start an exercise ball routine that targets the muscles in your core, including the abdominal and back muscles. You can also perform exercises to strengthen your arms, chests, shoulders and legs.

4. Specify the days on which you will work different parts of your body during your workout routine. After working a particular part of your body, you should allow it to rest for at least a day. While that part is resting, you can focus on another part of your body or perform cardiovascular exercise.

5. Place an exercise mat on the ground where you will conduct your routine. This will provide a comfortable, stable surface on which you can perform any standing or floor exercises in your routine with the exercise ball. It will be easier for you to clean any perspiration from the surface of the mat than it would be from your floor or carpeting.

6. Create an exercise chart to keep track of your performance. You should record the date, number of sets and number of repetitions you perform of each exercise.

Tips & Warnings

• If you have had difficulty starting or sticking to an exercise routine in the past, you may consider purchasing a workout DVD to use with your exercise ball.

• If you find certain exercises too easy, you may want to start using weights to increase the resistance.