Exercise balls come in various sizes that are coordinated with specific colors. They are made out of durable rubber and they range in size from 45 cm up to 85 cm (17 to 33 inches) in increments of 10 cm. Exercise balls can be used to work every part of the body, but before you use them, you have to inflate them.
Step 1
Get yourself a ball needle pump. A needle pump is a hand-held pump that has a cone-shaped needle on one end. These pumps are convenient and effective at pumping up your ball (see Resources).
Step 2
Lay the ball flat on the floor with the hole facing up. When you get an exercise ball, it comes with the ball, two plugs and a sheet with exercise illustrations.
Step 3
Slide the needle end of the pump into the ball and proceed to pump it up. Keep going until the ball is about 80 percent inflated. You should be able to press your fingers about 6 inches into it. It can take several minutes to pump up your ball. This will give you a quick upper body cardio workout. After you inflate it, take out the needle and stick the plug all the way into the hole.
Step 4
Leave the ball overnight. After you have finished inflating the ball, letting it sit overnight allows it to stretch. Inflate it again to a point where your fingers will only go about 2 inches into it. Sit in the ball and make sure your knees and hips form 90-degree angles and your thighs are parallel to the ground. If the ball is overinflated, take out some air until your body is in the proper alignment.
Things You'll Need
- Needle pump
- Plug
Member Comments