If you are going to use an exercise ball you must take various things into consideration:
- What program will you be following? For example: are you needing a ball for yoga, Pilates, for use as a weights bench, abdominal exercises, or maybe just for sitting on to aid posture.
- What height and weight are you? It really makes a difference and you must obtain an exercise ball which is suitable for you. See the page “Choosing an exercise ball”
- You will need to follow the instructions which are included with your purchase in order to inflate correctly for your requirements.
It is essential when following any exercise ball instructions that you make sure that you begin in a relaxed, neutral position. There should be no tension in any of your joints or muscles.
There are several simple exercises that you can begin right away. Any exercises which you have previously carried out on a mat can be adapted for use with the ball. Take care and try playing with it.
Exercise ball instructions for a few moves:
- Try push ups. Rest your shins on the ball and hands flat on the ground beneath your shoulders. Keeping your back straight, lower your shoulders to the ground until almost touching your hands. Now push up. Repeat. As you improve try moving away from the ball so that in time you have just your toes resting on the ball.
- Sit firmly on the ball in an upright position. Hold your hands by your shoulders. Push your hands up slowly above your head until touching. Lower gently, bending the elbows to start position. Repeat. If you have dumbbells you can use these. If not get a couple of cans from the kitchen cupboard – make sure they weigh the same.
- Place the ball against a wall and stand with your back pressing it. Place your feet shoulder width apart. Now lower yourself, bending hips and knees so that thighs are parallel with the floor. Roll back up. Repeat.
These exercise ball instructions should give you a few ideas as to what is possible when working out.
