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How To Use An Exercise Ball

How To Use An Exercise Ball

Exercise balls have become really useful tools in gyms and homes everywhere. There are loads of ways to use them but here are three of the best exercises you can do with yours to help build your core stability.

Step 1: Choosing your exercise ball

When choosing your exercise ball you want to make sure you get the right size for you. Make sure that when you sit on the ball with your back straight that your knees are at right angles to your hips. If they are higher or lower than your hips this can cause injury when you start to exercise.

Step 2: Butt lifts

Lie on the ball with your neck, head and shoulders supported. Bend your legs so your back is horizontally flat. Now lower your hips to the floor without rolling the ball. Raise your hips again to straighten your back and hold in the horizontal position for 10 seconds. Repeat this action for 5 to 10 repetitions. For an added intensity hold weights on your hips.

Step 3: Hip Extensions

Lie flat on your back on a comfortable surface with your heels supported by the ball. Now by squeezing your stomach muscles lift your hips off the floor, keeping your body and legs straight. Hold for 10 seconds and then lower. Repeat this action for 5 to 10 repetitions. For extra strength training lift one leg off the ball at the top of the lift. Then repeat by raising the other leg on the next set.

Step 4: Body roll

Adopt the press up position with the exercise ball supporting your lower legs. Keep your back and legs in a straight line. Now bring your knees towards your stomach, rolling the ball with you. Keep going until your hips are at a 90 degree angle to your back. Hold the position for 10 seconds then slowly roll back to the start position. Repeat this action between 5 and ten times.

Step 5: Tips

If you find these exercises hard, don't give up too easily. It will take time for your body to adjust to the required balance. Remember practice will make perfect.