How to Use an Exercise Ball for Beginners

Method 4 of 5: Beginner Ball Lifts

Exercise balls are a useful workout tool for core strengthening and to assist with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface and forces you to use your muscles differently to maintain your balance. The best way to use an exercise ball as a beginner is to practice simple exercises.

1  Lie on your back with the exercise ball between your feet. Clasp your hands behind your head.

2  Engage your abs and squeeze the ball between your feet.

3  Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor.

4  Lower the ball back to within one inch of the floor. Repeat the ball lift at least 10 times.

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