How to Use an Exercise Ball for Beginners

Exercise balls are a useful workout tool for core strengthening and to assist with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface and forces you to use your muscles differently to maintain your balance. The best way to use an exercise ball as a beginner is to practice simple exercises.

General Tips For Fitness 

1

Select the correct size. Sit on the ball with both feet flat on the floor. Your knees should be bent at 90-degree angles.

• Exercise balls are available in five sizes, and are sized in 10-cm increments, from 45 centimeter (17.7 in) to 85 centimeter (33.5 in). They are not sized in inches.

2

Find a suitable place to use the exercise ball. You should be in an open area and have plenty of space to move around. All sharp and heavy objects should be removed to minimize the potential for accidents

3

Brace the ball with rolled towels or a few pillows. Place the towels around the base of the ball to prevent it from rolling too much. When you get used to balancing on the ball, remove the towels. You can also ask a friend to hold the exercise ball for you until you get the hang of the exercise.

4

Pay attention to your breathing. You may find yourself holding your breath as you try to balance. Breathe normally during the exercise.

• Just sitting on the ball is one of the foundations for learning how to use an exercise ball for beginners.

Hold the position for 10 seconds. Use your other leg and your abs to keep the ball stable.

• Ball leg extensions condition the core muscles that support your spine.

Release your foot back to the floor and lift your other foot. Repeat the leg extension 10 times on each side.

Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.

Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor.

Lower the ball back to within one inch of the floor. Repeat the ball lift at least 10 times.

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