How to Use an Exercise Ball for Beginners

Method 3 of 5: Beginner Leg Extensions

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  Sit on the ball with your feet flat and at hip distance. Engage your abs and align your shoulders over your hips.

2  Lift one foot and straighten your leg; Your calf should be parallel to the floor.

3  Hold the position for 10 seconds. Use your other leg and your abs to keep the ball stable.

• Ball leg extensions condition the core muscles that support your spine.

4  Release your foot back to the floor and lift your other foot. Repeat the leg extension 10 times on each side.

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