Adding additional core stabilization work to an exercise program, aerobic balls are an affordable exercise tool to build strength and improve flexibility. They can be used alone, as a replacement for other equipment such as a bench or with other tools such as weights. Aerobic balls are effective, but are not without risk. Their instability increases the chance of falling or doing an exercise improperly. As a result, safety precautions should be followed when using the aerobic ball.
Step 1
Choose an aerobic ball based on your size. When sitting on the ball, your knees and hips should flex at a 90-degree angel. Most balls range in size from 30 to 75 cm, but if you have long legs or are significantly overweight, it is recommended that you get an 85 cm ball.
Step 2
Read and follow all the safety precautions and instructions for using your aerobic ball. Keep your feet wide on the floor for stability. If you are new to using an aerobic ball, place it against a solid surface such as wall until you become comfortable with the ball. Bouncing on the ball is not recommended because it reduces your control.
Step 3
Increase core engagement by using the stability ball for traditional exercises such as crunches. Sit on the ball with your feet wide and flat on the floor. Walk your feet forward until your lower back is resting on the ball. Perform a traditional crunch exercise with your hands crossed in front of your chest or laced behind your head.
Step 4
Replace your bench with the ball when doing dumbbell exercises. Sit on the ball to do bicep curls. Or do a chest press by lying on the ball, feet flat and wide on the floor and dumbbells held extended over your chest. Lower the weights towards your chest and then lift to the starting position.
Step 5
Improve back flexibility by laying face down on the ball, with your feet wide on the floor and your arms reaching over the ball towards the floor. Drop your head and neck over the ball to stretch the spine. For a bigger stretch, sit on the ball, walk your legs forward until your mid-back is against the wall. Keep your feet flat and wide on the floor as you lay back, extending your back, neck and head over the ball.
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