How to Use an Exercise Ball at Work

Using an exercise ball can take a lot of stress away. Exercise releases endorphins that make you feel better. If you need a break from work, you can hop on your exercise ball for a few minutes and unwind in a productive manner. Even though it may be awkward to have an exercise ball at work, exercising on your breaks saves you time and probably money, because you're doing it during work breaks rather than at a gym or at home and possibly neglecting other priorities.

Things You'll Need

• Exercise ball

Instructions

1. Find a roomy place in your office where you can put your exercise ball. The last thing you want is to be rolling around into things! You'll want a flat surface that's preferably carpeted, because carpeting provides more of a stable ground for the ball. A break room is often the best location for this.

2. Warm up before you begin your workout. If you exercise with muscles that haven't been stretched or work a little, you could risk pulling your muscles and making them very sore. So begin by doing a few short warm-ups right before you begin using your exercise ball. Stretch at your office chair by pulling your hands over your head and reaching as far as you can. Pull your arms to your sides and reach. Stretch your legs and abdomen by spreading your legs as far as you can then tilting your body toward one leg. Then stretch again by reaching toward your other leg.

3. Begin your exercises. Remember to keep it quiet and don't do things that draw attention to you, such as breathing loudly or stomping your feet on the floor. If you're doing your exercises during your break, you know exactly how much ball exercise time you have before you have to get back to work.

4. Build strength with the exercise ball by lying on the ball with your waist in the center of the ball. Hold your hands behind your back and lift them up. Do hand lifting exercises in this manner. Build the muscles in your butt by placing the back of your head and shoulders on the ball with your knees bent and feet placed squarely on the floor. Lower your butt to a position about 6 inches from the floor. Raise your butt so it is even with your knees. Do repetitions in this position.

5. Work on your abdominal muscles by kneeling in front of the exercise ball and placing your hands on the ball. Roll the ball away from you while keeping your knees firmly planted on the floor. Feel the burn in your abdominal muscles while you do multiple repetitions.

6. Put your exercise ball away. If you have a closet in your office, store it there. If not, stick it under your desk or back in your car. You don't want to leave it lying in the middle of the floor where you or someone else can trip over it. This way, also, your boss and co-workers will be less likely to inquire as to what was going on in your office.