An exercise ball is a diverse piece of equipment to have in your training toolbox. It is affordable and portable. You can deflate it, pack it up and take it with you. An exercise ball can be used in your aerobic, strength and flexibility training. Starting with body weight strength exercises is a good way to get comfortable with the ball. If you are new to exercising with the ball, it may take a few sessions to increase your balance and coordination with these exercises.
Step 1
Choose your exercise ball. Balls come in different sizes and thicknesses. If you are 4-foot, 6-inches to 5-0, select a 45 cm ball. If you are 5-1 to 5-7, choose a 55 cm ball. Select a 65 cm ball if your height falls between 5-8 and 6-2. If you are taller than 6-2, choose a 75 cm ball. Refer to the manufacturer guidelines for weight limits. If you plan to perform exercises with added weight, such as dumbbells, make sure the ball is designed for that type of activity.
Step 2
Determine your level. If you have never used an exercise ball before, don't inflate your ball to the maximum circumference that is described in your user manual. A little give on the ball will help your balance.
Step 3
Strengthen your chest, shoulders and core muscles with the ball pushup exercise. Lay on the ball, face down with your hands on the floor. Walk your hands out to a plank, or flat body position, and perform a push-up. The farther out you walk your hands, the harder the exercise.
Step 4
The ball roll-out can be performed to target your back, chest and core. Kneel on a mat or towel with the ball placed on the floor in front of your body. Place your forearms on the ball. Keeping a straight back, lean forward allowing the ball to roll out along the bottom of your arms. Roll out as far as you can with good form and then slowly pull yourself back into the starting position.
Step 5
Challenge your lower body muscles with the ball wall squat. Stand in front of a wall, placing the ball between the wall and your lower back. With your feet shoulder width apart, bend your knees and lower your hips down to your knees. Press back up to your starting position.
Step 6
Include the abdominal ball crunch to strengthen your core muscles. Sit on the ball and walk your feet out until you are lying on the ball, face up. Place your hands across your chest, tighten your stomach and bring your rib cage in towards your hips by lifting your shoulders and upper torso a few inches. Slowly release back to the starting position.
Tips and Warnings
- For pictures of some of these exercises and to view other stability ball exercises, check out the American Council on Exercise's Exercise Library.
- Check with your physician before starting an exercise program.
Things You'll Need
- Exercise ball
- Air pump
- Stretching mat or towel
References
- American Council on Exercise: Strengthen Your Abdominals with Stability Balls
- "American Council on Exercise: Stability Ball Training"; Christine Cunningham et al.; 2002
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