Exercise Ball Basics

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Exercise Ball Basics

Proper Equipment

If you are new to the world of exercise balls, you first want to make sure you’ve got the correct equipment. This is key to ensuring that you get the most out of your exercise ball workout. Please visit Exercise Balls & Gear for information on purchasing the correct type and size of exercise ball.

Proper Alignment

While doing the exercises on this website, it is important to maintain proper alignment. This not only ensures your safety, but you also get the most out of each exercise.

I cannot emphasize this enough.

It is far better to do less repetitions with good form, than more repetitions with bad form.


1. Proper Sitting Position – Sit on the ball with your back straight and your feet shoulder width apart. Make sure that you do not lean forward or lean back while in the seated position. When you’re doing exercises on your ball, you want to make sure that you tighten your stomach muscles. This will not only help you develop better balance, but it will also help you build a stronger core.

Proper Sitting Position

Wrong — Leaning too far forward.

Wrong — Leaning too far back.

Proper Neutral (Tabletop) Position – Begin with the ball under your abdomen and then slowly roll forward until the ball is under your knees or shins. Make sure your stomach muscles and butt muscles are tight. Tightening these muscles helps keep your spine straight. The spine should always be kept straight when doing exercises in this position. You do not want your back to sag down or arch up.

Proper Neutral Position

Wrong – Spine Sags Down

Wrong – Arching Up

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The Benefits of Using An
Exercise Ball

• Improved Balance
• Better Coordination
• Increased Flexibility
• Enhanced Muscle Tone
• Stronger CareExercise

Ball are great for
people of all fitness levels,
including seniors & women who are pregnant.

Of course, you should always check
with your doctor first before begining
any exercise program.

Be sure to check out my liabary
of fitness articles.

Learn the truth about:

• Damaging Your Metabolism
• Quick Weight Loss
• Fat Genes
• Counting Calories
• Glycemic Index Diets
• Losing 20 Pounds in 5 Minutes

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