The Exercise Ball Authority

There are several reasons you may want to learn how to use an Exercise Ball; it could be that you want to get in shape, improve balance & stability, strengthen your core, work out at home, or just add a new type of variety and challenge to your current work out routine.  Exercise ball exercises can range in difficulty from fairly easy to extremely challenging, which is why they have become a staple in almost every gym across the country.  This simple former toy-turned-fitness equipment is also being used as a chair in classrooms and offices across the globe.  Can you imagine…an exercise ball chair at every desk in your work place?  Whatever the reason you’ve become interested in learning more about this simple piece of equipment, let’s look at exactly how you can get the most out of your exercise ball.

The most basic exercise ball exercises focus on using your own body weight, maintaining your balance, and performing limited and controlled movements.  The unstable surface of the ball will initially put you off balance when you sit or lean on the ball.  For your safety, you should be near a handrail or otherwise stable surface to ensure you can stay on top of the ball during each movement.

To begin using the ball, first make sure you are near a mirror or reflective surface so you can maintain the proper position during the exercise.  The proper position is commonly referred to as the neutral posture.  Neutral posture means having your shoulders down and back (under the ears), maintaining the natural curve of the spine, and keeping your pelvic girdle in the neutral position.  Start by simply sitting on the ball and maintaining the neutral posture I described.  Keep your abdominal muscles slightly tight and just get comfortable sitting straight up.  As you get more comfortable, try lifting and holding one leg just a few inches off the ground while still maintaining the neutral position, after about five seconds, put one leg down and lift the other one just slightly into the air.  This may or may not be challenging based on your current ability to balance and stabilize yourself.  Take notice of how you respond, did you feel your core musculature tighten up?  Did you feel wobbly or off balance?  Use this movement as a simple way to improve posture and strengthen your core.

When you feel you’ve mastered the simple movement I previously described, you are ready to move on to new and different exercises.  Experimenting with new and different movements can be fun, just remember to use a mirror and focus on maintaining the neutral posture throughout the entire exercise.  By doing this, you will get the most out of each exercise ball exercise you attempt and you will progress yourself to more difficult and challenging movements.

RECOMMENDED EXERCISE BALL EXERCISES

• Leg Lifts (previously described)
• Wall Squats
• Ball Walk-ups

Enjoy your exercise ball and most of all, consider using yours as an Exercise Ball Chair!

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