subject: Get In Shape Quickly With Exercise Ball Workouts [print this page] Exercise balls have caused a revolution in home fitness. Unlike big, bulky machines that take up too much space, exercise ball workouts can be done in smaller amounts of space, yet yield terrific results when done consistently.
First, be sure you have the proper size and type of exercise ball. In general, people who are 4'11" to 5'4" to should get a 55 cm ball; people who are 5'5" to 5'11" should get a 65 cm ball and people who are 6' to 6' 7" should get a 75 cm ball. However, test the ball by sitting on it before you buy; your hips should be level with your knees or just slightly above them.
Next, learn to maintain proper alignment on the ball, which means don't lean forward or back while in the seated position. Be sure to tighten the abdominal muscles while exercising with the ball. Good alignment will keep you safe and get the most benefit from each exercise.
Now try one of these simple exercise ball workouts.
Floor Crunches: Make your abs work harder by placing your feet on the exercise ball while performing floor crunches. Lie on the floor with your ankles or your feet on the ball. Keep the legs at a 90-degree angle. Place the hands behind the head, but don't pull on the neck. Tense abs and raise shoulders toward knees. Hold a few seconds, then release the stomach muscles and return to start. Repeat 8 to 10 times.
Supine Bridges: Sit on the ball and cross your hands over your chest or place them on your hips. Walk forward, rolling out on the ball until your head and shoulders rest on the ball. Keep your body weight on top of the ball as you roll. Align your hips, shoulders and knees to form a level "table." Now lower and lift your hips by tensing the muscles in your buttocks and the backs of the thighs without moving the ball. Repeat 8 to 10 times.
