How To Use A Core Exercise Ball

Exercise balls are a great way to stay fit, but many people are not familiar with how to use a core exercise ball. This type of exercise equipment can be a lot of fun, but how do you know if you are purchasing the right one? Do a search on the Internet and you will see that there are many types and sizes to choose from, and the size of a core exercise ball depends on your height. A person, who measures 4” 11” to 5’ 3”, should use a 55 cm, someone who measures 5’ 4” to 5’ 10”, should use a 65 cm and a person who measures 5’ 11” and up should use a 75 cm. The following moves are just a few ways to use a core exercise ball.

Items Needed:

• Core exercise ball
• Exercise mat

1. Ball pass. Lie flat on the floor using an exercise mat and begin with the core exercise ball in your hands extended over your head. Inhale as you bring your arms up and over your body, while lifting the legs and feet off of the floor. Pass the ball from your hands to your feet and return your arms to the overhead position while lowering your feet as close to the floor as possible. Exhale while reversing the move and bringing your arms up and over the head and transferring the ball back to the hands and returning to the starting position. If you find this too hard, try keeping the legs bent instead of lowering them to the floor for a less strenuous workout. This is a fun exercise that is great for the core muscles.
2. Standing squats. This move starts by standing feet hip-width apart and holding the ball straight out in front of you. Begin to squat down as you raise the ball over your head and squeeze it between your hands. You should almost be in a sitting position at the bottom of the move. Return to the standing position and lower the ball to the starting position. This is a fairly easy move that you can do at your own pace while maintaining a steady breath.
3. Calf Raises. Stand with your feet hip-width apart and toes slightly turned out. Hold the core exercise ball out in front of you with both hands and pull the abs in tight. Inhale and lift the heels off the floor coming up on the toes. Exhale while lowering your heels back to the floor while still holding the exercise ball out in front of you. This is another move that you can do at your own pace and don’t be afraid to increase repetitions over time for a more challenging workout.  
4. Lower body walk out. Start by sitting on top of the ball, with your back straight, feet flat on the floor and hips at a 90-degree angle. Inhale and walk your feet forward until your hips come off the ball (approximately three to five steps). Your back and shoulders should be resting on the ball at the bottom of the move. Exhale and return to the starting the position by walking backwards until you are in the seated position on top of the ball again. Repeat for 10 repetitions while concentrating on balance and form.

These are just a few ways to use a core exercise ball. Attention to proper alignment  and maintaining form is more critical than any amount of repetitions when it comes to an effective workout. These core exercise balls can be a lot of fun for the whole family and they can be used several times a week to add variety to your regular fitness routine.