How to use an exercise ball

Exercise balls are a great way to begin a strength training program. Exercise balls are inexpensive and can even act as a substitute seat. Not to mention they are just plain fun to bounce on.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• exercise ball
• exercise video/dvd
• exercise ball wall chart
• workout cloths
• yoga mat
• sneakers

1. GET AN EXERCISE BALL
   
   Go to Wal-Mart, K-mart or a sports store and pick up an exercise ball. You can also go to a gym and use them there. But getting one is inexpensive. You shouldn't have to spend more than $25.

2. WATCH THE DVD
   
   Most exercise balls come with a DVD. Watch the work out before you start doing it. Be sure you can physically do the moves without injury.

3. BLOW UP THE BALL
   
   Most exercise ball kits come with their own pump. If not, you can blow it up with your own mouth or a bicycle pump.

4. HAVE PROPER WORKOUT ATTIRE
   
   Don't wear jeans or any tight pants. The point of using an exercise ball is to increase your flexibility and strength at the same time. Wear semi loose cloths and sturdy sneakers.

5. USE A YOGA MAT
   
   This isn't necessary but you may find it easier to do if use a mat underneath the exercise ball to avoid slipping. It will also be easier to stabilize yourself if you choose to work in bare feet.

6. CLEAR THE AREA
   
   Before beginning, make sure your workout area is clear of items that can injure you if you fall.

7. IF YOU FEEL DIZZY, STOP
   
   Using an exercise ball requires some balance. If you have issues with balance such as vertigo, consult your doctor first.

8. USE PROPER FORM
   
   Follow the instructions in the video or handout that the ball came with. When doing sit ups, cross your arms across your chest or gently place your hands behind your head. Don't pull your neck. Use your abdominal muscles.

9. WARM UP AND STRETCH
   
   Walk or jog in place for a few minutes and then thoroughly stretch before working out. Remember to stretch when you are done.

10. STAY HYDRATED
    
    Don't be fooled by the perceived ease of using an exercise ball. It is still work and you still need to replenish yourself.

11. EXPLORE
    
    Many fitness magazines, such as Prevention, have workouts specifically for exercise balls. You can also search online for different workouts to learn new moves and keep it interesting.

12. STICK WITH IT
    
    Use the exercise ball two or three times a week. If you do it right, it will help you tone and slim. Make sure to work all your major muscle groups - abdomen, arms, shoulders, chest, legs, buttocks, back.

Tips & Warnings

• Use the exercise ball to strengthen your core muscles - your abdomen and your back muscles. It will improve your posture and your ability to handle other aerobic activities.
• Consult your doctor before beginning an exercise program, especially if you have health problems.
• Check the weight limits of the ball.
• If you are between 4'11" and 5'3", use a 55 cm ball
• If you are taller than 5'11", use a 75 cm ball.
• If you are between 5'4" and 5'10", use a 65 cm ball.

Resources

• Exercise Ball Workouts