Training balls are a useful training tool for strengthening the core and for helping to perform balance exercises, such as pelvic thrusts. Using the ball can be difficult for a beginner because it offers an unstable surface and forces you to use your muscles differently to maintain balance. The best way to use a training ball if you are a beginner is to try simple exercises.
Steps
Method 1 of 5: General Tips
Step 1. Choose a ball of the right size
Sit on the ball with both feet flat on the ground. Your knees should be bent 90 degrees.
The training balls are available in five sizes, in 10cm increments, from 45 to 85cm
Step 2. Find a suitable place to use the training ball
You should choose an open place that offers plenty of room to move around. You should remove all sharp and heavy objects to minimize the risk of accidents.
Step 3. Stop the ball with rolled-up towels or some pillows
Place towels around the base of the ball to prevent it from rolling too much. When you get used to the movements of the ball, remove the towels. You can also ask a friend to hold the ball steady until you are familiar with the exercise.
Step 4. Pay attention to your breathing
You may find that you are holding your breath when trying to keep your balance. Breathe normally during the exercise.
Method 2 of 5: Abs for Beginners
Step 1. Sit on the ball with your feet flat and hip-width apart
Contract your abs and align your shoulders with your hips.
Sitting on the ball is one of the first steps in learning how to use them
Step 2. Cross your arms across your chest
Step 3. Lean back and walk with your feet forward until your lower back rests on the ball
- If you put towels on to stop the ball, bring your hindquarters forward until your lower back rests on the ball, then walk with your feet forward until your thighs are parallel to the ground.
- Your body should form a straight line from the knees to the top of the head.
Step 4. Bring your chin towards your chest and lift your shoulders and head until you can see your knees
Don't get up completely; you only need to flex the space between the top of the hips and the ribs.
Step 5. Return to the reclined position
Repeat the exercise 10 times.
Method 3 of 5: Leg Extensions for Beginners
Step 1. Sit on the ball with feet even and hip-width apart
Contract your abs and align your shoulders with your hips.
Step 2. Lift one foot and straighten your leg; your calf should be parallel to the ground
Step 3. Hold the position for 10 seconds
Use your other leg and abs to keep the ball stable.
Leg extensions train the core muscles that support the spine
Step 4. Return one foot to the ground and lift the other foot
Repeat the leg extension 10 times for each foot.
Method 4 of 5: Ball Lifts for Beginners
Step 1. Lie on your back with the training ball between your feet
Interlace your fingers behind your head.
Step 2. Contract your abs and squeeze the ball between your feet
Step 3. Keep your legs straight and lift the ball towards the ceiling
Stop when your legs are perpendicular to the ground.
Step 4. Bring the ball back a few inches off the ground
Repeat the lifting at least 10 times.
Method 5 of 5: Beginner Ball Squat
Step 1. Stand with your back to the wall
Put the ball between you and the wall, in the lower back.
Step 2. Lean back against the ball and walk forward one to three steps
The distance you can travel forward depends on the length of your legs.
Step 3. Contract your abs, stay on the ball, and lower yourself into a squat position
Your knees should be in line with your ankles and your thighs should be parallel to the ground.
If your knees are past your ankles or behind them, adjust the position of your feet
Step 4. Hold the squat position for 10-20 seconds
Return to standing position. Repeat the squat at least 10 times.
