How to Sit on an Exercise Ball

An exercise ball is an amazing tool to use for core exercises, stretching and resistance training. Finding the correct size and learning to sit on it appropriately are the first steps to incorporating this piece of equipment into your routine.

Things You'll Need

• Measuring tape

Instructions

1. Inflate the ball to its proper size. Measure it with a measuring tape to ensure it is the size that it indicates on the box--either a 55, 65 or 75 cm ball.

2. Roll the ball against a wall or couch for stability.

3. Stand in front of the ball, facing away from the ball. Grab the sides of the ball for balance, and sit down in the center of the ball.

4. Walk your feet forward about 1 foot and roll the ball with you so it is no longer touching the wall. Keep your hands on the sides of the ball.

5. Place your feet hip-width apart on the floor with your toes pointing forward. Sit up straight and squeeze your ab and buttocks muscles. Release your grip from the sides of the ball, and put your hands on your hips.

Tips & Warnings

• You can use an exercise ball instead of an office chair to improve core strength and posture as you sit. With your knees directly over your ankles, your hips should be at the same height as your knees if you have the correct sized ball. If you are too high, get a smaller ball. If your hips are lower, get a bigger ball.

References

• Exercise Balls