Since their introduction to the United States in 1989, exercise balls have become commonplace sights in commercial gyms, rehabilitation centers and home gyms. Although this large plastic sphere's instability forces you to stabilize your body, the same instability can be too much for some beginners. If your exercise ball keeps slipping, you can try an easier version of the exercise you're attempting, or take a few simple steps to keep the ball in check.
Step 1
Spread your feet farther apart as you sit or lie on the ball. Generally, the wider you place your feet, the easier it is to keep yourself stable.
Step 2
Place the ball against a wall. Although the ball can't roll straight away from you, you must still stabilize its side-to-side movement.
Step 3
Place the ball between two chairs or any other heavy, solid objects that will keep it from moving. Ensure the objects you use as stoppers lack sharp edges or protrusions that might puncture or abrade the ball, increasing risk of a blowout.
Step 4
Ask a friend to kneel near the ball and reach out to stabilize it only if you appear to lose control. Your friend should keep her hands close to the ball so she can react quickly. This spotting method works best for exercises that position you lying on the ball.
Tips and Warnings
- You can use a spoon to pry up the ball's valve stopper, letting a bit of air out. This makes the ball softer and more inclined to stay in place as you exercise -- but if you let too much air out, it'll affect your body alignment on the ball.
Things You'll Need
- Chairs
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