It is true: The inflatable, colorful round ball known as an exercise ball or stability ball really does offer fitness benefits. There are a number of simple and complex exercises that can be completed on the exercise ball. Something as simple as sitting on it can provide a core strengthening workout. In addition to having a ball that is sized and inflated properly, it is important to sit on the ball with proper posture.
Step 1
Select the right size ball. Ace Fitness makes the following measurement suggestions: a 30 cm ball for individuals 4 feet, 6 inches and under; a 45 cm ball for those between 4 feet, 6 inches and 5 feet; a 55 cm ball for those between 5 feet, 1 inch and 5 feet, 7 inches; a 65 cm ball for those between 5 feet, 8 inches and 6 feet, 2 inches; and a 75 cm ball for anyone over 6 feet, 2 inches.
Step 2
Inflate the ball until it is firm. Most balls come with an air pump with a special adapter for inserting into the ball material. The firmer the ball, the less difficult the exercise will be. Beginners should begin with a firm ball.
Step 3
Clear a space around you to allow for some movement while you are learning to sit on the ball. It is possible to roll off the ball and injure yourself.
Step 4
Stand in front of the ball, facing away from it. Keep your feet about shoulder-width apart. Reach back and place your hands on the ball as if it were a chair. You will be in a squatting position at this point.
Step 5
Slowly lower your hips to the ball until you are seated. Adjust your buttocks until they are mostly in the center of the ball. It will take some balance to move on the ball without falling.
Step 6
Breathe deeply and focus on contracting your abdominal muscles. Keep a straight spine and neck. Your legs should form a 90-degree angle with your thighs. The ball may be deflated enough that your buttocks rest slightly below the 90 degrees. This is still acceptable, but it will require more core strength.
Step 7
Find a spot on the wall in front of you at eye level and fix your eyes to it. Maintain this pose as long as you desire.
Tips and Warnings
- Over time, the ball will deflate with use. Sitting will become more difficult as this happens, which can improve your strength. For a more difficult twist to this exercise, try lifting one foot off the ground at a time.
Things You'll Need
- Exercise ball
- Air pump
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