There are so many ways to use the ball these days. It’s not just about the abdominal crunch anymore. That’s why I decided to turn this into a three-part series. Part One will focus on the ball basics. Have a Ball! Part Two will focus on core/stability exercises. Part Three will be an entire workout using the ball. Today’s workout is going to start you off slowly with choosing the right size ball, sitting, and balance exercises.

If you need assistance with balance, sit next to a chair, wall or have someone sit behind you to help balance. Start by performing one set of 12 repetitions until you feel confident with the exercise, and then increase the workout to three sets of 12-15. Allow 30-60 seconds rest between each exercise.

Choosing the Ball
It’s not a one-size-fits-all piece of equipment. A simple test to decide if it is the right size for you is to sit on the ball. Your hips should be level or just slightly higher than your knees and your knees should be parallel to the floor: 
4’11 - 5’4 – 55 cm ball
5’5 - 5’11 – 65 cm ball

Another consideration is the more inflated the ball, the more unstable or difficult. If you are just starting out, you might start with a little less air in the ball.

Sitting on the Ball

Seated (base position)

Sit upright and centered on ball. From this position try these four exercises.

1.  Side-to-side hip roll—keeping shoulders level, use hips and roll gently from side to side as far as possible.

2.  Front-to-back hip roll—keeping feet planted on floor, allow lower spine to curve and arch as the ball rolls forward and backward.

3.  Circular hip roll—keeping shoulders level and feet planted, use hips to move the ball in a circle. Allow lower spine to move as much as possible. Reverse directions.

4.  Base position w/ leg raise—sit upright and centered on ball. With arms to your sides, lift one leg off floor slightly. Hold and balance. Repeat with other leg.

Supine position (on your back)
From a seated position on top the ball, take small steps and walk your feet forward. Allow the ball to roll up the back. Feet should be shoulder-width apart. Continue until your lower back and mid back are fully supported by the ball. Hold. To return to the seated position, curl your trunk slightly forward and walk your feet back toward the ball until you are in the seated position. Try these exercises.

1.  Supine abdominal curl—assume supine position with your arms crossed over your chest. Slowly curl your trunk, letting your shoulders and upper back lift off the ball. Hold. Return to the start position.

2.  Table-top supine—sit on ball. Simultaneously walk feet out and lean backward, allowing ball to roll up back until ball is under head, neck and shoulder blades. Hold Reverse by walking feet backward and curl trunk up to relaxed sitting position. Repeat. Do not allow spine to overextend or for hips to sag.

Once you feel comfortable with these exercises, try the Core/Balance Workout in Have a Ball! Part Two.  If you are looking for a total body workout, go to Have a Ball! Part Three.