Exercise Ball Instructions

Choosing the Right Ball

It only makes sense that a person who is 5' tall will not use the same size ball as a person who stands 5' 11". However, how tall you are is not the only factor to take into consideration when choosing the right exercise ball for you. Weight is another important factor, so exercise balls come in different sizes to meet needs according to differences in body composition. These guidelines will help determine the right fit for you:

• When seated on the ball, feet should rest flat on the floor your weight evenly distributed.
• Your knees should sit level or just a little lower than the pelvis with your thighs parallel to the floor.
• Correct posture is important while sitting on an exercise ball, too. Your pelvis, shoulders, and ears should be lined up in a vertical line. Check yourself on this to be sure you are not leaning as a counterbalance. Normally, bouncing lightly on the ball will help your posture line up.

If your weight to height ratio is higher than average, sitting on the ball compresses it closer to the floor. If this is the case, try the next bigger exercise ball until you find one that keeps your legs at about a 90 degree angle. This can be tweaked by adjusting the amount of air in the ball to compensate for your weight or height.

Exercise Ball Instructions for Proper Inflation

Inflate your exercise ball until it is very firm. When the diameter approaches the size listed on the packaging it becomes more difficult to inflate. Before you inflate it 100 per cent, sit on the ball. Following the guidelines above, determine the proper amount of air for your ball according to your weight and height. If the ball is too soft and compresses so that your thighs and hips are not aligned properly, add more air. And if the ball doesn't allow your feet to rest on the floor, let out enough air to allow for correct positioning. You ball should come with information on inflating and care, but for your convenience, here are the basic exercise ball instructions to inflate your ball:

• remove plug from ball
• insert pump
• inflate to proper diameter
• remove pump
• replace plug

Proper Form Instructions

As long as you're putting in the time to exercise, it's important to do the movements properly to be effective. That's one reason why the right size ball is so important.

Ab Workout

Ab workouts on an exercise ball are shown to be more effective than mat workouts. The following instructions will get you started:

• Trunk Curls (8-12 repetitions to start)

1. Support the middle of your back on the ball
2. Cross your arms behind your head and keep your feet on the floor
3. Curl your torso using your stomach muscles to lift shoulders and upper back
4. Return to starting position

When performing this exercise be careful not to pull with your head and neck muscles.

• Oblique Curls (8-12 repetitions to start)

1. Support the middle of your back on the ball
2. Cross arms across your chest and keep your feet on the floor
3. Curl upper body up but towards the left leg
4. Return to starting position
5. Repeat to the right side

• Side Curls (8-12 repetitions to start)

1. Lie on your side with hips and waist supported by the ball
2. Bend your lower leg and stretch the top leg
3. Use your upper arm to stabilize your balance
4. Lift your upper body while keeping your hips stable and lower body stationary

Additional Fitness Ball Instruction Resources

The following resources provide additional instructions on care, safety and additional exercises:

• Shape Fit
• Exercise Ball Manual
• Train With Me Online
• How To Care for Your Fitness Ball
• Perform Better – Stability Ball Training
• WittFitt – Safety, Use and Care Instructions for the Stability Ball