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Workouts, Tips and How-to

Quick and Easy Work-out with Your 9" Ball

2/23/2016

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The Bridge and Squeeze

The mini exercise ball is perfect to work inner thighs and strengthen leg alignment.  Follow this easy routine:
  • Start on your back with your feet on the floor, about a foot or slightly more from your glutes, and the ball between your knees.
  • Push your feet into the floor to lift your pelvis into a neutral bridge position.  Stop when you see your knees, but don't go too far as to over-arch your spine.
  • Maintain this position, Squeeze the ball 20 times,  Return to starting position. This completes one repetition (rep).  There are five reps in one set. 
  • Repeat for two to three sets.
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How to Use an Exercise Ball for Beginners

2/9/2016

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Method 5 of 5: Beginner Ball Squats

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
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1  Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.
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2 Lean back against the ball and walk your feet forward one to three paces. The distance you step forward depends on the length of your legs.
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3 Engage your abs, remain leaning against the ball, and lower yourself into a squat.Your knees should be in line with your ankles and your thighs parallel to the floor.
  • If your knees extend over your ankles, or are behind your ankles, adjust the position of your feet.
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​4 Hold the squat for 10 to 20 seconds. Push back up to standing. Repeat the squat at least 10 times.
Content provided by WikiHow, a wiki that is building the world's largest and highest quality how-to manual.  Please edit this article content and find author credits at the original wikiHow article on How to Use an Exercise Ball for Beginners.  Content on wikiHow can be shared under a Creative Commons License.
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