How to Use an Exercise Ball

These big inflatable balls aren't gumballs on steroids—they're actually some of the most useful tools ever devised for building core strength and flexibility.

Instructions

Step 1: Choose exercise ball Choose the right exercise ball for your height.
TIP: If you're: under 5', use a 45-centimeter ball; between 5' and 5'5", use a 55-centimeter ball; between 5'6" and 6'1", use a 65-centimeter ball; between 6'2" and 6'8", use a 75-centimeter ball; and over 6'9", use an 83-centimeter ball.
Step 2: Sit upright & position knees When sitting upright on the ball your knees should from a 90-degree angle.
TIP: If you have long legs, back problems, or you want the ball for stretching, use a larger size or make sure the ball's inflated to its maximum circumference.
Step 3: Use ball as a bench When sitting upright on the ball your knees should from a 90-degree angle.
TIP: When first using the ball, use lighter weights and easier exercises than what you're used to.
Step 4: Keep ball inflated Use the ball as you would a bench in the gym: for dumbbell curls, dips, flies, and any number of exercises. A good start is to do sit-ups with your arms folded across your chest.
Step 5: Keep floor clear Keep the floor clear of debris and the ball away from sharp corners. You don’t want it to pop!
FACT: Sitting on an exercise ball at a desk utilizes your core to keep you upright—allowing you to burn calories and build muscle while you work!