Things You'll Need:
- Physioball Air pump Room to work out Comfortable form-fitting clothing
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Step 1
Choose the correct ball for your height. If you are under 5 feet tall, you'll need a 48 centimeter ball. Those between 5 feet and 5 feet 5 inches should choose a 55 centimeter ball. From 5 feet 6 inches to 6 feet 1 inch, select a 65 centimeter ball. Seventy-five centimeter balls are for those whose height falls between 6 feet 2 and 6 feet 8 inches, and those taller than 6 feet 8 will be best served with an 85 centimeter ball. Those who are overweight may want to add an extra 10 inches to the ball height.
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Step 2
Remove the plug from the ball and insert the pump. Inflate the ball to the selected height. At the Physioball's maximum diameter, the ball will be extremely firm. This will make it more challenging to use. If you are a beginner, consider inflating the ball to a height slightly lower than the maximum diameter.
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Step 3
Place the Physioball on a clean, dry surface (a yoga mat, for instance). Sit on the ball. Your knees should be bent at a 90-degree angle, with the back of your thighs parallel to the floor. If they are not, adjust the height accordingly.
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Step 4
Warm up your back. Sit on the ball with your knees bent. Inhale to prepare. As you exhale, drop your chin towards your chest and roll each vertebra so that your head hangs between your legs. Then draw the belly button towards your spine, and roll back up to an upright position. Perform this four times.
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Step 5
Find your balance. Sit on the Physioball and cross your arms at your chest. Inhale to prepare and as you exhale draw your belly towards your spine and lift your right leg off the floor. Inhale to return, and repeat on the left leg. Perform five repetitions on each side, or 10 repetitions all together. If your core muscles are sufficiently activated, as you lift one leg, your weight will stay centered on the ball.
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Step 6
Activate your core muscles. Walk down the Physioball. From a seated position, place your hands along the sides of the ball. Walk your feet forwards as you slide your torso down the ball. Stop when your shoulder blades are touching the ball, and then walk back up. Perform five times. On the last repetition, stay in the position that has your shoulder blades on the Physioball. Place the tips of the fingers of both hands on the side of your head, just above your ears, and prepare to perform crunches.
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Step 7
Give your abs a workout. Assume the final position in Step 6. Inhale to prepare and as you exhale draw your belly in and lift your upper torso from the ball. Perform two sets of 12 repetitions. When you're through, remain in the crunch position.
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Step 8
Perform oblique rotations. Start in the crunch position. Cross your arms at your chest. Inhale. As you exhale, rotate your upper body to the left. Inhale to return, then repeat to the right. Perform two sets of eight repetitions to each side.
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Step 9
Perform squats. Stand against the wall with the ball under your shoulder blades. Inhale. As you exhale, bend your knees to a 90-degree angle. Inhale to return. Perform three sets of 12 repetitions.
