The exercise ball adds more resistance to the exercise so you develop better body control. [4] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021. If you want to work your core even harder, only rest your feet on top of the exercise ball instead. Get an exercise ball that’s the proper size for your body. If you’re between 5’1”–5’7” (155–170 cm), get a 21 in (53 cm) ball. If you’re 5’8”–6’1” (173–185 cm), then get a ball that’s 25. 5 in (65 cm). For people 6’1” (188 cm) or taller, get a 29. 5 in (75 cm) ball. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Breathe freely the whole time you’re performing the exercise so you don’t hold your breath. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The exercise ball makes you less stable, so you engage your core and glute muscles even more to hold still. Make sure you go slowly when you’re first starting off so the ball doesn’t slip out or roll away.
Even though you can use your arms to help stabilize yourself, don’t use them to completely balance yourself. Otherwise, you won’t work your core as much.
You should start to feel fatigued by the end of your last set, so don’t push yourself if you’re in pain or struggling to complete all your reps.
Alternate your legs after each rep so you work both sides evenly.
Try starting with your heels on the ball instead of your calves so it’s more of a challenge lifting your hips.
Keep your feet slightly wider than you would if you were doing a bridge exercise on the floor. [16] X Expert Source Landis OwensPersonal Trainer Expert Interview. 8 June 2021. When you’re choosing an exercise ball, get a 21 in (53 cm) ball if you’re between 5’1”–5’7” (155–170 cm), a 25. 5 in (65 cm) ball if you’re 5’8”–6’1” (173–185 cm), or a 29. 5 in (75 cm) ball if you’re 6’1” (188 cm) or taller. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Do not use your arms to push or lift yourself up during the exercise, or else it won’t work your core or glutes as well.
Be careful not to roll the ball too much while you’re getting into position, or else you could fall off. Do your exercises in a slow and controlled way if you’re doing them for the first time.
If you have trouble maintaining your position, reach your arms straight down to the floor and gently support yourself with your fingertips. [21] X Research source
It’s okay if you can’t complete all of your reps or sets right away. Just push yourself to work as hard as you can without hurting yourself.
When a weight starts feeling easy to use, try using the next size up to keep it challenging.
When you feel comfortable doing the exercise, try keeping your hands on your hips so you have to stabilize yourself with your core even more.
Focus on your form and control while you rotate your body so you’re less likely to hurt yourself.
