Exercise ball work out is getting popular among people day by day as people considers it as one of the best and easiest way for exercising. But you can’t just use any ball for exercising. You have to choose the correct ball to get the best outcome from your exercise. And, if you are a beginner, try to acquire the basics of exercise ball before trying out any difficult exercise. Otherwise, you can get injured.
Ball Circles are good for starting exercise ball work out. You can do some cardio to get warm up before starting ball circles to avoid injuries. At first, sit on the ball properly. Try to engage your hands by keeping them behind your head or somewhere else. Now, slowly move your hips in a circle. Don’t try to make big circles at first. Once you make sure that you are comfortable with it, go for big circles. Now repeat these steps and complete 20 circles. This exercise is good for your abs.
Seated March is another good exercise for beginners. While sitting on the ball, keep your body straight and abs in. Now start marching by lifting your right and left foot alternatively. Try to do it faster when you feel comfortable with it. Don’t do it for more than 2 minutes.
You can try Ball Walks after doing the previous exercises properly. While sitting on the ball, keep your hands behind your head or somewhere else to keep balance. Now try to walk forward while you slowly glide your back on the ball. Do all these steps slowly to avoid injury. When you are in a bridge position, stop moving. Now do it backwards. Repeat these steps for minimum 15times. Take some rest before repeating these steps if you don’t feel comfortable.
Seated balance is another easy and effective exercise ball work out for beginners. Like Seated March exercise, keep your body straight and abs in. Now engage your hands by keeping them on the ball while keeping balance. Now lift your right foot without touching the floor and keep it like this for more than 5 seconds. Now lower and do the same with your left foot.
You can do all these exercise ball work out daily. But try to take some rest in between. Don’t try to do any steps of these exercises fast. It is necessary to have patience while doing these exercises to avoid injuries and get the best outcome from these exercises. Make sure you have the necessary equipments for these exercises like proper exercise ball, floor mat etc as safety must always come first.