Exercise Ball Workouts for Beginners: Start Simple & Get Stronger

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Exercise Ball Workouts for Beginners Start
Simple Get Stronger
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(No Transcript)
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• If you're looking for a way to add some spice to
  your workout routine, using an exercise ball may
  be just what you need. These simple workouts for
  beginners are a great way to get started. Not
  only will you get stronger and improve your
  balance, but you'll also see results if you keep
  at it.
• An exercise ball is a great way to work out for
  beginners because it is simple to use and
  requires no special equipment. You can use it to
  tone your muscles, improve your flexibility, and
  lose weight.

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The benefits of Using an Exercise Ball in
Workouts Get stronger and improve your balance

• If youre looking for a challenging, yet
  rewarding workout, an exercise ball may be the
  perfect piece of equipment for you. Working out
  with an exercise ball can help improve your
  balance and coordination, as well as strengthen
  your core muscles.

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• Not sure where to start? Here are some exercises
  that are perfect for beginners. One of the most
  important muscle groups to focus on when using an
  exercise ball is your core. So, most of the
  exercises focus on your core.

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How to start Simple Exercise Ball workouts for
beginners

• Many people think they need to go to the gym and
  lift weights to get in shape, but thats not the
  case. You can get a great workout in the comfort
  of your own home with just a few simple pieces of
  equipment
• You can use an exercise ball for a variety of
  different workouts, and theyre great for
  beginners. Here are a few simple exercise ball
  workouts for beginners

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• 1. 30-minute Sit Still
• Sit on the ball with your feet flat on the
  ground.
• Slowly roll the ball forward until your legs are
  at a 90-degree angle.
• Hold for a few seconds and then roll the ball
  back to the starting position.
• Repeat 10 times
• This will help warm up your body and get used to
  the ball is a great way to start your workout.

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• 2. Single Leg Kick
• For a bigger challenge, try doing a Pilates move
  called the single-leg kick.
• Start by sitting on the ball with your legs
  extended in front of you and your arms at your
  sides.
• Place your right hand behind your head and your
  left hand on the ball.
• From here, lift your left leg off the ground and
  kick the ball forward. Return

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• 3. Ball Walks
• Start by sitting down on the ball and place your
  hands on the ball, behind your head or on a wall
  for balance.
• Slowly start walking forward. Make sure to
  contract your abs.
• As you walk, roll your back on the ball
• Keep walking until your head or shoulders have
  reached the ball
• Now make your way back up
• Repeat for 10-15 reps
• This exercise challenges your core. So make sure
  you are comfortable with it.

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• 5. Leg Press on the ball
• Sit on the ball and slowly walk forward until you
  are at the edge of the ball. Make sure your heads
  and shoulders are off the ball and your knees are
  bent
• Bend your knees as you would do in a squat
• Come back to your original position
• Do 15 reps
• The key to this move is to try keeping the weight
  in your heels rather than on the toes, which can
  strain the knee

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Tips for success How to make the most of your
Exercise Ball workout?

• The following are four tips to help you make the
  most of your workout
• Balance is key. Exercise near a wall so you can
  hold onto it when needed.
• Evaluate your stamina. Don't start doing too
  difficult workouts.
• Get comfortable with the ball. Make sure you
  don't fall off.
• If an exercise is causing you discomfort, stop
  immediately.
• Be consistent. The only way youll get the hang
  of these workouts is if you do them consistently.

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• Warm Up
• Before you start any workout, its important to
  warm up your muscles. A simple way to do this is
  to lie on the ball and roll around for a few
  minutes. Once youre warmed up, you can start
  your workout. A simple warm-up of 5-10 minutes
  can help improve your range of motion and prevent
  injury.

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• Choose Appropriate Exercise
• Choose exercises that are appropriate for your
  fitness level. If you are a beginner, start with
  exercises that are relatively easy and build up
  to more challenging ones.
• Maintain Consistency
• Be consistent with your workouts. Try to exercise
  at least 3-4 times per week for the best results.

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• Ensure Proper Form
• Focus on proper form. incorrect form can lead to
  injuries, so make sure to focus on proper
  technique.