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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.
2. 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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