There are numerous people who are interested in exercising with an exercise ball but don't know how lie or sit on one properly
. An exercise ball great selection to use for exercises that are done without or with dumbbells since they can be used the same way that an exerciser would us a bench.
The use of an exercise ball as a bench may be somewhat difficult for some people because much of the feeling and balance of stability are removed. Therefore it might take some practice and a little time for the exerciser to be able to hold a position for the entire exercise. Doing sit ups on the exercise ball are even possible as the exerciser gains some confidence.
Any exercise that is done on the exercise ball will help the mid and lower back as well as the stomach to engage and fight being wobbly. If the exerciser has toned core muscles, it will go a long way towards preventing nagging aches and pains that are caused by slouching for long periods of time and help to improve the posture. The core muscles will be used when using the exercise ball as a bench and while sitting on the exercise ball.
There are some exercises that can be performed while the exerciser is sitting on top of the exercise ball such as the bicep curl and the shoulder press. However, first the exerciser must find a comfortable position on top of the exercise ball. Usually this can be found by sitting directly on top and in the center at the highest point of the exercise ball. The exerciser can then slightly roll the exercise ball forward to permit placing the feet flat on the floor. The feet should be placed wide to create a triangle shape with the body to provide more stability.
After a stable and comfortable position has been found the exercises can begin. While sitting in an upright position, the exerciser needs to focus on keeping his back in a neutral position with the shoulders down and straight and the stomach muscles engaged and pulled in.
The chest press and fly require the exerciser to rest the mid and upper back on the exercise ball while making a bridge shape with the legs in order to keep the torso parallel to the floor. In order to achieve this position the exerciser needs to sit on top of the exercise ball prior to rolling the exercise ball forward.