Things You'll Need:
- Swiss ball
- Wall
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Step 1
Find a wall that allows you enough room to work with the Swiss ball. Use a wall with ample room, preferably away from a mirror as leaning on a mirror could be hazardous. Once you have found an area you can use comfortably, find a spot on the wall as your marker to place the ball.
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Step 2
Place the ball between the wall and your lower back. This will be the starting position. The area on your lower back will be right above your waist. Placing the ball in this starting position will give enough room for the ball to roll with you as you move up and down, and it will not fall out of place.
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Step 3
Place your feet ahead of you. If you stand straight up and try to squat down with the ball you will find that you are falling forward. You may need to squat down a few times to see how far ahead of you that you should place your feet. Placing your feet a foot or two ahead of you should be enough room. Depending on how tall you are, you may need to step forward even more.
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Step 4
Slowly squat down and let the ball roll and guide you on your way down. Once your butt is parallel to the floor you can begin your ascent. As you squat down the ball will naturally roll with you. When you are squatting down the ball should be near or on your upper back.
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Step 5
Slowly stand up letting the ball roll and guide you to reach your starting position. Again when you reach the starting position you will find that the ball is on your lower back right above your waist. Repeat for at least 10 repetitions.
