How to Use Balance Balls

There are many different uses for a balance or stability ball. People can use a balance ball as part of their fitness routine, and physical therapists use them for patients who need to regain strength and balance in a certain area of their body, such as their legs, arms or core. When the body tries to stabilize itself on the balance ball, it is using more muscles than it would if it were doing these exercises without it. The most common exercise to strengthen leg, arm and core muscles using a balance ball is the plank position.

Instructions

    • 1

      Lie on ball facedown so your belly touches the ball. Your feet should be resting on the floor. Begin to move forward on the ball until you are able to touch the floor in front of the ball with your hands.

    • 2

      Walk your hands out slowly from where the ball is located until your upper thighs are resting on the ball. Your feet will be off the floor, so you will be balancing yourself on your hands and on the ball. Your shoulders should be kept straight and parallel directly above your hands.

    • 3

      Squeeze your abdominal muscles, and hold the position for as long as possible. Keep your back as straight as possible, ideally parallel to the floor.

    • 4

      Move back to your starting position and repeat the process. This exercise can be done multiple times depending on how intense you wish your workout to be.

    • 5

      Move the ball down past the thighs to the shins if you are finding the previous position too easy. It is harder to balance your body this way. Once you have gained enough strength from these positions, you can also try the advanced plank position, which entails you placing the ball beneath your feet.