1. Have a Ball
Home exercise equipment has become less expensive and more compact; many fitness gurus have turned to more simple exercise tools like the exercise ball instead of more complicated contraptions. Exercise balls allow you to exercise many different muscle groups in your body without taking up a lot of room in your home. But as with any piece of exercise equipment, it's important to use it right and know the keys to exercise ball safety.
2. Blow It Up
Exercise ball inflation is an important part of exercise ball safety. Make sure your exercise ball is properly inflated before using it. Most balls come deflated, so you will need to blow it up yourself; using a bicycle or tire pump will be easier and faster than blowing it up with your own lungs. Blow up the exercise ball so that it's firm and sturdy. Push your hand into the ball to test it; a properly inflated ball will resist the pressure slightly, and you shouldn't be able to push an indentation into it easily. Don't blow the ball up so much that the seams are strained; overinflated balls could burst. There should still be a little "give," but not much.
3. Keep It Steady
Use your exercise ball in an exercise space where you have plenty of room to exercise. Exercise on the ball on a flat surface away from any furniture that might get in your way. Do not place your exercise ball on an area rug. The rug could slip as you move on the ball or cause the ball to shift underneath you. Make sure your exercise ball is not near any stairs or open doorways when you use it to prevent the risk of falling.
4. Put Your Best Foot Forward
Keep your feet shoulder width apart and flat on the floor in front of the exercise ball when you exercise. If your exercises call for you to raise your feet off the floor, do so slowly until you feel comfortable on the exercise ball. Proper foot positioning will help you balance your weight on the exercise ball and keep you stable.
5. Start Slow
There are a variety of exercise ball exercises that you can try, but if you've never used one before, you should start slow. Start with beginner level exercises so you can get used to it. You can add more challenging exercises later on, but you need to get used to the feel of the exercise ball and working with it before you will be safe doing more complicated exercises.
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