How To Use Exercise Ball? – Easy Beginner Exercises

An exercise ball is the perfect companion for a workout. More than giving you a good sweat, this ball can also help you improve your posture and relieve pain in the upper back and shoulders. If you’re the type of person that easily gets bored with regular gym equipment, maybe it’s about time to learn how to use exercise ball and reap the amazing benefits it can give you.

There are many different sizes of the exercise ball that you can choose from. Selecting the correct size for you will mainly depend on how tall you are, and on how you want to use the ball. The best way to determine the size that you need is to visit a fitness store near you and check the available sizes to be able to choose the best fit for your workout.

How To Use A Workout Ball: Workouts For Beginners

Ready to begin exercising? Here are 3 simple workouts to do with your exercise ball that will help tone your arms, abs, and legs.

Low To High Woodchop

1. Stand with your feet slightly more than shoulder width and hold the ball in front of you.
2. Bend your knees and bring the ball down in front of your right foot, keeping your arms straight.
3. Bring the ball back up and twist towards your left side.
4. Breathe in when bending down and breathe out when twisting up.
5. While doing this exercise, try keeping your chest up and your shoulders back when bending your knees.
6. Do 15 reps on both sides.

Wall Squats

1. Find a clear wall in your house with enough space to accommodate the size of the exercise ball.
2. With your back towards the wall, position the exercise ball between your back and the wall. Make sure that the ball is centered on your lower back so it will not slip while you are performing the exercise.
3. Lean on the ball to press it towards the wall, and take about 1-3 steps forward, depending on how long your legs are. Your back should still be straight and not leaning towards the wall.
4. Engage your core and slowly lower yourself to perform a squat. Check that your knees are directly above your ankles. Adjust the position of your feet if needed.
5. Do 10 squats, holding the position for around 10 seconds before standing back up.

Inner Thigh Squeeze

This exercise will work if you have a smaller exercise ball.

1. Find a chair that will allow you to sit with your thighs and calves (lower legs) at a 90-degree angle.
2. Position yourself on the edge of this chair and squeeze the ball slightly between your knees.
3. Engage your core and squeeze your knees together with more pressure.
4. Relax your knees to return to the starting position. Take care that the ball will not fall to the floor.
5. Do 10 reps. 

Conclusion

These 3 exercises are just a few of the many workouts that you can do with your exercise ball. Try out all the different exercises first to see which ones are the most effective for your fitness plan. If you’re still unsure of how to use exercise ball, you can also try joining classes or watching exercise videos that will teach you the proper technique.