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Workout Ball Instructions

May 26, 2011 | By Toby Pendergrass
Workout Ball Instructions
Photo Credit Pixland/Pixland/Getty Images

Workout balls, also called stability or fitness balls, add variety to your exercise regimen and serve as an effective method to strengthen the core muscles in your back, abdomen and pelvis. The balls come in a variety of sizes and colors and are offered at most sporting goods stores. Recognizing how to effectively and safely use a workout ball will help ensure your well-being.

Step 1

Find your color. Workout balls range from small to extra large. Pick a ball in your favorite color that allows you to sit straight with knees and hips at a 90-degree angle.

Step 2

Start with a stretch. Lie over the workout ball on your back to stretch the muscles in your abdomen or on your stomach to stretch your back muscles. Stretch your hamstrings by sitting on the ball and reaching forward with your hands.

Step 3

Breathe normally. Resist the urge to hold your breath during a workout ball exercise and instead breathe deeply at a normal pace.

Step 4

Try a crunch. Perform an abdominal crunch on the workout ball by sitting on the ball with your feet on the ground several inches apart. Sit up straight and cross your arms over your upper body, and then slowly tighten the muscles in your abdomen. Lean backwards until you feel tightness in your stomach. Take three deep breaths and return to your original position.

Step 5

Ask your trainer for a barbell. Athletes often increase muscle strength with workout balls by lifting small hand weights or barbells while sitting on the ball. Perform a strength building push-up by attempting the exercise with your feet, knees and shins on the ball.

Step 6

Begin with realistic expectations. Maintaining good form is essential when exercising on a workout ball, so begin with five repetitions of each exercise and add aim to eventually perform 15 repetitions as your endurance allows.

Step 7

Protect yourself. Your level of balance increases when you keep your feet at least shoulder width apart. Position a mat in front of the ball to serve as a cushion and exercise in front of a wall so that the ball can't roll out backwards.

Step 8

Build a bridge. The bridge exercise helps sculpt your core muscles. Start by lying on your back with your legs on the top surface of the ball. Tighten the muscles in your stomach and raise your buttocks and hips from the ground to make a bridge. Keep the position for three deep breaths and relax.

Step 9

Test your fitness. Increase the challenge of your workout by selecting a larger stability ball, which provides a more strenuous workout than smaller balls. Firm balls also allow the most effective workout.

Tips and Warnings

  • Clean your workout ball as often as needed with lukewarm soapy water. Avoid chemical cleaning products that can wear away the ball's covering.
  • Debris and sharp objects often puncture workout balls and can delay your workout. Aim to exercise with the ball on a clean floor or exercise mat. Bouncing or moving fast on a workout ball limits your control and elevates your risk for a muscle or joint sprain.

Things You'll Need

  • Workout ball
  • Barbell or hand weight
  • Exercise mat

References

Article reviewed by David Fisher Last updated on: May 26, 2011

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