How to Use Exercise Ball to Improve Core StrengthSo, you got yourself a ball and don’t know how to use exercise ball except maybe for a footstool in your living room. An exercise ball can be intimidating, but not if you have these free exercise ball instructions. 1. SIZE: Make sure you are using the correct size of ball. - 55 cm for people who are under 5 feet 4 inches tall. - 65 cm for people who are 5 feet 5 inches to 5 feet 10 inches tall. - 75 cm for people who are taller than 5 feet 10 inches. 2. FIRMNESS OF THE BALL: Make sure your ball is properly inflated. Generally the exercise ball comes with a hand or foot pump. Inflate the ball until it is fairly firm which allows for more balance challenge. If the ball is a little soft or under-inflated it is easier to control. 3. HOW TO USE AN EXERCISE BALL WHILE SITTING ON TOP: Place your feet about hip width apart and directly under your knees. Your legs should be bent at a 90 degree angle to the floor. You can do various exercises sitting on the ball in this position such as toe/heel rocks, bouncing up and down to strengthen your quads, spine stretches twisting and side bending, abdominal curls with your feet propped against a wall. Check them out below. All the exercises add to the challenge of balancing and improve your core strength. Check out the exercise ball exercises in the newly released Pilates Core Ball Workout DVD.
4. LYING ON THE FLOOR EXERCISE BALL INSTRUCTIONS: Many of the lying stability ball exercises are Pilates based and involve articulation of the spine or an added core challenge. Lying on your back with your feet on the ball you can perform pelvic lifts or bridges with leg curls to strengthen the hamstrings. Try doing the Pilates hundreds or leg circles with one or both feet on the ball. You can roll and practice balancing while holding onto your ball. 5. HOW TO USE EXERCISE BALL LYING WITH YOUR STOMACH ON THE BALL: Lying prone or with your stomach on the ball really targets the core and back muscles. Lying with your pelvis supported on the ball, feet on the floor and hands on the floor under your shoulders try extending opposite arm and leg, then try some pushups with your legs elevated and parallel to the floor.
Toe/Heel Rock: Sit on your stability ball with your feet directly under your knees and rock forward to your toes and then rock back to your heels lifting your toes. This is a good way to learn how to use exercise ball to improve your ankle flexibility and to strengthen the calves and the muscles on the top of the feet and shins.
Sitting tall on your ball bounce up and down as high as you can without losing the ball from under you. Push with your feet and thighs. Keep your tummy tight and feel the top of your head reach to the ceiling. Bounce as long as you are able to keep good form and tight abs. Feel those thighs working! This is a great exercise to strengthen the abdominal muscles and to improve leg strength and balance.
Sitting tall on the ball with arms extended out to the sides. Inhale as you turn at the waist with a pulse and exhale as you return to the center. Then twist to the other side. This is a great exercise to stretch the spine and strengthen the oblique muscles at the waist. Abdominal Curls: This ab ball exercise was tested as one of the top 5 ways to work the abdominal muscles most effectively. Sit just to the front of the top of your ball with your feet propped against a wall and knees bent. Position your hands across your chest or on the back of your head and inhale as you roll back over the ball until you feel your back open and torso stretch. Then exhale and pull the back of your spine into the ball as you peel yourself back forward and up to start position.
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