How to Work Out With an Oblong Ball
In 2010, the New York Times reported some benefits of using an exercise ball, or stability ball, as a desk chair. The report refers to studies relating to the standard stability ball with a diameter of 2 to 2 and 1/2 feet. Exercises for a standard stability ball can also be used with an oblong-shaped ball. The elongated shape of the ball provides a larger surface area of stability when performing certain exercises.
Instructions
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1
Sit on the ball. The thin ends of the oblong should point out of either side. Your back should be straight and stable. Each foot is firmly planted on the ground about shoulder width apart. Perform crunches in three sets of 15. To complete a set, perform 15 crunches then break for 30 seconds and repeat three times.
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2
Lay on the ball with your face toward the ceiling. Lay across the length of the ball. Let your arms relax to the side of the ball. You will feel a stretch in your pectoral and abdominal muscles.
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3
Hold the ball vertically in your hands while standing. Bend your knees into a squat, and lift again. Repeat this motion for three sets of 10. Keep your back straight and your tailbone tucked toward the front of your body. Keep your arms straight in front of your body and hold the ball stable.
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4
Continue to hold the ball out in front of you. Straighten your legs. Slowly lift the ball above your head. Lower the ball back to its original position and repeat for three sets of 10.
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5
Balance the front of your legs, just above the knee, on the ball. Place your hands shoulder width apart and lean down to push up. Perform three sets of 10. Use the strength in your legs to stabilize the ball.
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