Use an Exercise Ball for Beginners

Exercise balls are a useful workout tool for core strengthening and to assist with balance exercises, such as Do a Pelvic Thrust on an Exercise Ball. The ball can be difficult for beginners because it creates an unstable surface and forces you to use your muscles differently to maintain your balance. The best way to use an exercise ball as a beginner is to practice simple exercises.

Steps

General Tips

  1. Buy an Exercise Ball. Sit on the ball with both feet flat on the floor. Your knees should be bent at 90-degree angles.
    • Exercise balls are available in five sizes, and are sized in 10-cm increments, from {{safesubst:#invoke:convert|convert}} to {{safesubst:#invoke:convert|convert}}. They are not sized in inches.
  2. Find a suitable place to use the exercise ball. You should be in an open area and have plenty of space to move around. All sharp and heavy objects should be removed to minimize the potential for accidents
  3. Brace the ball with rolled towels or a few pillows. Place the towels around the base of the ball to prevent it from rolling too much. When you get used to balancing on the ball, remove the towels. You can also ask a friend to hold the exercise ball for you until you get the hang of the exercise.
  4. Pay attention to your breathing. You may find yourself holding your breath as you try to balance. Breathe normally during the exercise.

Beginner Sit-ups

  1. Sit on the ball with your feet flat and at hip distance. Engage your abs and align your shoulders over your hips.
    • Just sitting on the ball is one of the foundations for learning how to use an exercise ball for beginners.
  2. Cross your arms at your chest.
  3. Lean back and walk your feet forward until your lower back rests on the ball.
    • If you have towels bracing the ball, scoot your behind forward until your lower back rests on the ball, then walk your feet forward until your thighs are parallel to the floor.
    • Your body should make a straight line from your knees to the top of your head.
  4. Tuck your chin and lift your shoulders and head until you can see your knees. Do not sit up all the way; You just want to flex the space between the top of your hips and your rib cage.
  5. Return to the reclining position. Repeat the sit-up at least 10 times.

Beginner Leg Extensions

  1. Sit on the ball with your feet flat and at hip distance. Engage your abs and align your shoulders over your hips.
  2. Lift one foot and straighten your leg; Your calf should be parallel to the floor.
  3. Hold the position for 10 seconds. Use your other leg and your abs to keep the ball stable.
    • Ball leg extensions condition the core muscles that support your spine.
  4. Release your foot back to the floor and lift your other foot. Repeat the leg extension 10 times on each side.

Beginner Ball Lifts

  1. Lie on your back with the exercise ball between your feet. Clasp your hands behind your head.
  2. Engage your abs and squeeze the ball between your feet.
  3. Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor.
  4. Lower the ball back to within one inch of the floor. Repeat the ball lift at least 10 times.

Beginner Ball Squats

  1. Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.
  2. Lean back against the ball and walk your feet forward one to three paces. The distance you step forward depends on the length of your legs.
  3. Engage your abs, remain leaning against the ball, and lower yourself into a squat. Your knees should be in line with your ankles and your thighs parallel to the floor.
    • If your knees extend over your ankles, or are behind your ankles, adjust the position of your feet.
  4. Hold the squat for 10 to 20 seconds. Push back up to standing. Repeat the squat at least 10 times.

Warnings

  • Consult your physician before starting an exercise program.

Things You'll Need

  • Towels
  • Exercise/Yoga Ball

Related Articles

  • Warm up With an Exercise Ball
  • Do an Exercise Ball Squat
  • Buy an Exercise Ball
  • Air up an Exercise Ball
  • Do a Knee Raise With an Exercise Ball
  • Use an Exercise Ball As a Chair
  • Do a Stability Ball Reverse Crunch
  • Do a Pelvic Thrust on an Exercise Ball
  • Do Straight Leg Bicycles With an Exercise Ball
  • Do a Straight Leg Hip Roll With an Exercise Ball

Sources and Citations

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