How to Use an Exercise Ball for Beginners

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

1  Stand with your back to a wall. Place the exercise ball between yourself and the wall, at your lower back.

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.

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.

​4 Hold the squat for 10 to 20 seconds. Push back up to standing. Repeat the squat at least 10 times.

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