Sitting on an unstable surface like an exercise ball forces you to maintain position by engaging the core muscles, and helps the neuromuscular system to develop balance, core strength and endurance. According to a 2009 Associated Press report, a growing number of teachers are replacing classroom chairs with exercise balls as an innovative way to improve student posture and attention. Using an exercise ball at home or in the office will offer the same benefits of better fitness and an increased attention span.
Step 1
If it's your first time using an exercise ball, place the ball against a wall or stable surface for security. Stand with your back to the ball.
Step 2
Place your feet shoulder-width apart and stand one foot away from the ball.
Step 3
Push your hips back and bend your knees to lower yourself onto the ball. Place your hands on the side of the ball if you need additional balance.
Step 4
Sit as tall as you can with back straight, chest up and chin pulled in slightly. Push your shoulders down and move your shoulder blades together to sit actively.
Step 5
Once you feel balanced, roll the ball forward and away from the wall by walking your feet forward.
Step 6
Keep your feet shoulder-width apart with toes pointed forward as a base. Activate your core and release your hands from the sides of the ball.
Tips and Warnings
- Choose the proper size of ball for your body. If you're under 5 feet tall, choose a 45-cm ball. Anyone between 5 feet and 5 feet, 6 inches should choose a 55-cm ball, while people taller than 5-7 should choose a 64-cm ball. If you're 6-3 or taller, opt for a 75-cm ball. Your hips should be the same height as your knees while seated. If your hips are lower, choose a larger ball; if your hips are higher, select a smaller ball.
- The inherent instability of an exercise ball can be a safety hazard, so be attentive and deliberate when moving around.
Things You'll Need
- Exercise ball
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