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How to Use an Exercise Ball :: 3 Ways

Exercise balls, also known as fitness balls or stability balls, are often seen in fitness classes, weight rooms and many home gyms. Because of their versatility and the many benefits they provide, they’re also used as a part of therapy by everyone from young kids to older adults. When you know how to use an exercise ball properly, they can make any exercise more challenging and provide additional benefits throughout your entire workout.

In addition to developing muscle tone for the entire body, an exercise ball can also help with spinal stability and back pain, rehabilitation in the hips and knees, increasing stability in your core, strengthening your posture, and aiding in muscle balance. Additional benefits include improving flexibility and a creating a workout for your cardiovascular system.

Here are 3 fitness ball exercises that can be done as a set to work various parts of your body.

Squat With An Exercise Ball
Works the quads and glute muscles
· Place the exercise ball between the wall and the curve of your lower back
· Stand with feet shoulder width apart
· Bend knees and lower 5-10 inches, keeping hips square
· Hold this position for 5 seconds then stand up

How to Use an Exercise Ball :: 3 Ways
Ab Knee Curls
Works the abdominal muscles
· Place the exercise ball near your feet while in the push-up position
· Place your lower shins on top of the ball so that you’re in the push-up position with your shins resting on the ball
· While keeping your back straight and upper body stationary, pull your knees in towards your chest, allowing the ball to roll forward under your ankles
· Squeeze your abs and hold that position for 2-3 seconds
· Slowly straighten your legs, rolling the ball back to the start position

How to Use an Exercise Ball :: 3 Ways
Sideways Arm Walk with Exercise Ball
Works your core and arm muscles
· Place the exercise ball near your feet while in the push-up position
· Place your lower shins on top of the ball so that you’re in the push-up position with your shins resting on the ball
· While keeping your back straight and legs stationary, walk your arms to the right and then to the left

If you have questions on how to use your exercise ball, or would like to leaner additional exercises, our fitness team would be happy to help you. Contact us at the nearest physical therapy clinic or fitness center with any questions you have. 

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How to Use an Exercise Ball :: 3 Ways

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