How to Exercise Using a Ball

An exercise ball can be used to do various exercises with dumbbells or your own body weight. The ball can be used in upper and lower body exercises. Because the ball is unstable the abdominal muscles are used during various exercises to help maintain balance. This allows you to work your core muscles while also working other parts of the body. Below are some steps to exercise using a ball.

Instructions

Difficulty: Moderately Easy

1. Choose the correct size ball. Exercise balls come in various sizes. Using the correct size will help you maintain proper form when doing various exercises. To determine the correct size sit on the ball and be sure your hips are level with your knees.
2. Add a pair of dumbbells. Place one dumbbell in each hand. Keep in mind not all of the exercises you do will require using weights. If you are a beginner, select a light pair of weights between five and ten pounds.
3. Sit on the ball. Tighten your abdominal muscles to maintain balance on the ball. Walk your feet out slowly in front of you while simultaneously allowing the ball to roll under your back.
4. Keep your feet firmly planted on the floor. Your shoulders should be on the ball. Your back should be supported by the ball, however you hips and buttocks should not be resting on the ball.
5. Do a chest press. Place the dumbbells at chest level shoulder width apart. Extend your arms up straight over your chest. Bend your arms back to your starting position. Perform ten to twelve repetitions. Do one to two sets.
6. Move into a dumbbell pullover. This will work your chest and shoulders. Hold one dumbbell at chest level with both hands. Sit on the ball and roll down slowly. Your buttocks should be close to your heels.
7. Lift the weight overhead and slightly back. Your arms should be straight. Inhale as you lift the weight up. Lower the dumbbell back to chest level and repeat for ten repetitions. Exhale as you lower the dumbbell.

Tips & Warnings

• Get the feel for the exercise ball before adding weights. Sit on the ball and be sure you can maintain your balance and stay on.
• Consider having two different sets of dumbbells handy when you work your upper body on the ball. You may need a light pair for certain exercises and a heavy pair for others.