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| Get On the Ball: 4 Tips to Get Fit With a Stability Ball |
| From 30 Minutes a Day to a Healthy Heart |
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Stability balls are excellent, versatile training tools. When you perform strength-training exercises on one of these inflated exercise balls, all your muscles, especially those in your core, kick in to help you maintain form and balance, so you get more benefit from each move. Plus, they sharpen your balance and coordination -- something we all need as we get older. That said, the balls can seem somewhat odd and unstable for even seasoned exercisers at first. The following tips will help you start with confidence.
1. Buy the right size. Using a ball that's too big or too small will make these moves more difficult, or even dangerous if the ball is much too large. As a rule of thumb, when you sit on the top of the ball, your legs should be bent at 90 degrees when your feet are flat on the floor. Most balls include size charts on their packages. If you're 4 feet 8 inches tall or shorter, get a 45-centimeter ball; 4 feet 8 inches to 5 feet 3 inches, go with 55 centimeters; 5 feet 3 inches to 6 feet, buy a 65-centimeter ball; and taller than 6 feet, get a 75-centimeter ball.
2. Have a seat. Practice getting comfortable on the ball by simply sitting on it. Place it near a wall, put your hand on the wall for support, and have a seat. For better balance, place your feet wide apart for a more stable foundation. As you find your center of gravity and feel more stable, take your hand off the wall and practice sitting while raising your arms to the sides, then overhead.
3. Cheat a little. If balance is a problem when you start out, simply prop the ball against a wall and sit on it with your back to the wall. It will be less able to roll around beneath you while you build your balance and confidence.
4. Keep it properly inflated. The ball is hard to use if it's too squishy. It should be firm enough that it doesn't easily squeeze between your hands but soft enough that it gives a few inches when you sit on it.
- Important note: Stability balls are designed to hold hundreds of pounds of pressure without popping, so use only these specially designed exercise balls. Don't substitute beach balls, department store children's toys, or other non-exercise-specific balls for these moves.
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