- 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!
You Will Need
- An exercise ball
- A clean
- and padded surface