How to Use Fitness Balls Safely & Get Toned

Some Beginners’ Exercises on the Gym Ball for Abdominal Toning

Jan 17, 2009

Some safe beginners exercises to strengthen the core muscles of the back and abdomen using an exercise ball. Build up strength and lose inches around the middle.

Firstly it is important to choose the right ball. People of average height can use a medium sized ball (50-55 cm diameter). Those who are taller should choose a large ball (60-65cm).

Here's a way of checking the ball is correct: Sit on the ball, plant the feet squarely on the ground slightly wider than hip width apart and check that the thighs are parallel with the floor. Before starting, make sure the area is free from sharp objects that might burst the ball.

Initially it is easier if the ball is slightly under inflated. Once muscular control is obtained, the ball can be fully inflated.

Pelvic Floor Muscles

Now sit on the ball and find the pelvic floor muscles. This is a sling of muscles at the base of the body between the legs. Pull these muscles up into the body keeping the pelvis still. Check that the tailbone is tucked in. Engaging the pelvic floor muscles will improve the results gained while using the ball.

Marching on the Ball

Get used to sitting on the ball. Keep the arms down beside the body and lower the shoulder blades as deep down in the back as possible. Slowly raise the right knee without moving the pelvis.Wobbling or rolling from side to side shows that the core muscles are weak. Do 20 to 30 repeats.

Using Weights

Next Bicep Curls. Sitting securely on the exercise ball, hold hand weights up by the shoulders. Open the arms on the inhale. On the exhale, squeeze the weights back up towards the shoulders, avoiding floppy wrists and simultaneously engaging the pelvic floor muscles.

Abdominal Tucks

Sit on the ball. Still engaging the pelvic floor muscles, tilt the pelvis and carefully roll down the ball so that the body is half lying and half above the ball. Cross the forearms in front of your chest. Engage the pelvic floor muscles. Now on the exhale roll back up to sitting, engaging the abdominal muscles. Return to the starting position. Repeat 6 times on day one and gradually increase repeats.

The Pelvic Lift

For back and abdominal strengthening. Roll slightly lower down the ball until the mid back and shoulder blades are supported on the ball. Feet are squarely planted on the floor a little wider than the hips. Now raise the hips up towards the ceiling and hold for 5 seconds and then lower. Repeat 6 times the first day and then try to gradually build up to 20 over the next few sessions.

Toning the Core Muscles

Lie on the floor on the back with the legs raised up so that the feet are resting on the ball. Breathing out, pull up the pelvic floor muscles and raise the torso off the ground so the body and legs form a straight line. The arms remain on the mat to give stability. Hold briefly at first relax the back down onto the floor again. Repeat 5 times, then over the next few sessions gradually increase to 10.

Health Warning

These ball exercises are safe, but if there is either a pre-existing medical condition or a history of physical problems it is imperative to consult a physician before attempting any of these exercises.

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