Exercise balls are a useful exercise for exercises to strengthen the muscles and help with balance exercises such as hip joints. The ball can be difficult for beginners as it creates an unstable surface and forces you to use your muscles differently to keep your balance. The best method for beginners with exercise ball is to do simple exercises.
Method. 1 General Tips
- Choose the right size. Sit on the ball with both feet flat on the floor. Your knees should bend at a 90 ° angle.
Gymnastic balls are available in five sizes and the size increases per ball by 10 cm, from 45 cm to 85 cm. The size is not in inches.
- Choose a suitable place to use the gym ball. You should be on an open area with enough space to move you. All sharp and heavy objects should be removed to minimize potential accident risks.
- Support the ball with a rolled towel or some pillows. Place the towels around the bottom of the ball to keep it from rolling excessively. Once you get used to balancing on the ball, you can remove the towels. You can also ask a friend to hold the ball for you as you do the exercises until you get the hang of it.
- Watch your breathing. Maybe you catch yourself holding your breath while finding your balance. Breathe normally during the exercises.
Method. 2 Forward bend for beginners
- Sit on the ball with your feet flat on the floor and hip-width apart. Tighten your abdominal muscles and align your shoulders over your hips.
Just sitting on the ball is a basis in dealing with the gym ball for beginners,
- Cross your arms over your chest.
- Lean back and walk with your feet forward until your lower back rests on the ball.
If you have placed towels around the bottom of the ball, slide your butt forward until your lower back rests on the ball. Then move your legs forward until your thighs are parallel to the floor.
Your body should form a straight line from your knees to your head.
- Bend your chin and raise your shoulder and head until you can see your knees. Do not sit up completely. You just want to address the area between the upper hips and your rib cage.
- Return to the starting position. Repeat the forward bend at least 10 times.
Method. 3 Legs for beginners
- Sit on the ball with your feet flat on the floor and hip-width apart. Tighten your abdominal muscles and align your shoulders with your hips.
- Lift one foot and stretch your leg. Your lower leg should be parallel to the floor.
- Hold this position for 10 seconds. Use your other leg and tense your abdominal muscles to keep the ball stable.
The leg stretching exercise trains the core muscles that hold your spine.
- Lower your foot to the ground and lift the other foot. Repeat the exercise 10 times for each side.
Method. 4 Ball lifting for beginners
- Lie on your back with the ball between your feet. Cross your hands behind your head.
- Tighten your muscles and push the ball between your feet.
- Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are at a right angle to the floor.
- Lower the ball to the ground again until it is about 2.5 cm above the ground. Repeat the lifting of the ball at least 10 times.
Method. 5 Ball squat for beginners
- Stand with your back to the wall. Place the gym ball between you and the wall, at the level of your lower back.
- Lean back on the ball and walk one to three steps forward with your feet. The distance of your steps depends on the length of your legs.
- Tighten your abdominal muscles, still lean on the ball and squat down. Your knees should line up with your ankles and your thighs should be parallel to the floor.
If your knees are over your ankles or behind them, correct the position of your feet.
- Hold the squat for 10 to 20 seconds. Stuck back into an upright position. Repeat the squat at least 10 times.
- Discuss with your doctor before starting an exercise program.
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