How to Use an Exercise Ball for Beginners

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Introduction     |    Sit-ups     |    Ball Lifts     |    Leg Extensions     |    Ball Squats

Exercise ball is one of the useful tools to strengthen muscles and to assist with balance. It is most often used in physical therapy, athletic training and exercise . It can also be used for weight training . Initially it may be difficult for beginners as it creates an unstable surface. But with time and practice it will become easy to use.

General Parameters

Always keep in mind that the right size of ball and using it at right place has its significance. Exercise ball come is variety of sizes. While choosing a ball ensure your knees are bent at 90° angle when you sit on it. Remove all the heavy and sharp objects to reduce the risk of accidents. Prefer an empty area and have plenty of space to move around. Place the towel or any similar material around the base to prevent it from rolling too much. Remove the towel when you get used to balancing on the ball. Breathe normally during exercise.

Exercises to do on Exercise ball


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  • Sit on the exercise ball with your feet at shoulder width apart.
  • Clasp your hands together and place your arms behind your head.
  • Lean back and adjust your feet in front until your lower back rests on the ball.
  • Bend so as to bring your upper body towards your knees, tensing your abs as you do so.
  • Return to your original position.
  • Repeat the sit-up at least 10 times.

Ball Lifts

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  • Lie flat on your mat.
  • Hold the ball firmly between your feet.
  • Keep your legs straight and lift the ball towards the ceiling.
  • Lower the ball but don’t let it touch the ground. Keep the gap an inch or two.
  • Repeat the exercise for at least 10 times.

Leg Extensions

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  • Sit on the ball with your feet at shoulder width apart.
  • Lift your left leg slightly off floor to start.
  • Slowly straighten leg out, toe pointed up toward ceiling.
  • Hold it there for 10 seconds.
  • Return to start position and repeat on both legs.
  • Repeat the sit-up at least 10 times on each leg.

Ball Squats

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  • Stand with your back to a wall and place the exercise ball in between.
  • Lean back against the ball and walk your feet forward one to three steps.
  • Remain leaning against the ball, and lower yourself into a squat.
  • Hold the position for 10 seconds.
  • Return back to the same position.
  • Repeat the ball squats at least 10 times.

There are many other exercises that can be done with the exercise ball. The best part of these exercises is that you don’t need to spend your hard earned money and time at gym when you can carry out your fitness program at home. Always consult with a physician before beginning any fitness program.


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