How to Do Exercise Ball Routines

Exercise balls, also known as stability balls, are used in gyms all over the world. Their versatility makes them an ideal item for serious athletes and weekend warriors alike. The key feature of the exercise ball is that it places the body off balance, forcing you to use stabilizing muscles all the way through the exercise.

Difficulty: Easy

Instructions

1. Find the right ball for you. While all brands essentially provide the same piece of equipment, having the right size stability ball is essential. There are three typical sizes: 55 cm (for 4 foot 11 to 5 foot 4 people); 65 cm (for 5 foot 5 to 5 foot 11 people); and 75 cm, (for 6 foot to 6 foot 7 people). Using the correct size for your height will help reduce the risk of injury.

2. Develop a routine. Rather than just mess around with the ball, create a routine prior to exercise and stick with it. Whether you want to work out your abs, upper body or legs, there are exercises that can be done with the ball. A diverse workout is best and creating a plan will help you maximize your time.

3. Get started. The ab workout is perhaps the most basic thing you can do with a stability ball. Try a simple crunch routine. Lie with the ball at the small of your back, creating a 90-degree angle with your knees and flat bench from your kneecaps to your head. Perform a crunch by lifting your head and tightening your abs (not with your neck) and repeat. Next, do a twist by pulling up in a crunch and then rotating to one side, back to the middle and then descend to the flat position.

4. Lie on the ground with the ball between your legs. Pinch the ball between your legs and lift it off the ground. Repeat several times.

Tips & Warnings

• Experiment to find the best routine for you. Just sitting on the ball while you do other things like read or eat can give you a little exercise boost.

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