HOW TO SIT ON A MEDICINE BALL
OVERVIEW
Exercise balls, also called fitness balls or medicine balls, are a useful piece of fitness equipment for a variety of exercises. In particular, if you sit on an exercise ball at any time, you can strengthen and tone core abdominal muscles. To maximize this type of strength building workout, however, you need to choose the right ball and follow proper sitting form.
CHOOSING THE RIGHT BALL
Step 1
Choose an exercise ball that is appropriate for your height. If you are under 5 feet tall, choose a 45 cm ball.If you're between 5 and 6 feet tall, choose between a 55 or 65 cm ball. If you're taller than 6 feet, you can even try a 75 cm exercise ball.
Step 2
Test the size of the ball by sitting on it with your feet flat on the ground. The right size exercise ball will allow you to have your thighs exactly parallel with the floor.
Step 3
Measure the area in which you are going to use your exercise ball, like your desk space for example. Ensure that the dimensions of the work space will allow the ball to fit and for you to sit on top of it.
PROPER FORM
Step 1
Sit on your ball with your feet flat on the ground and your thighs parallel to the floor. Your lower legs should form a 90-degree angle with the floor. Your feet will naturally lie about shoulder length apart to maximize your balance.
Step 2
Hold your back in a straight and erect posture. Do not lean forward or back, as this can strain your spine and back muscles. If you find that sitting straight up is very difficult, check to make sure that you have the right size exercise ball.
Step 3
Flex your abdominal muscles to maintain proper sitting posture. This is the baseline sitting exercise that fitness balls provide. As you become comfortable with this posture, begin to add in more intensive exercises that start from sitting position.
Step 4
Sit on your exercise ball for short sessions to start, and build up to longer sitting sessions. You will be exercising your abdominal and core muscles throughout the sitting period, so treat it as you would any other workout. Building up to more intense sessions will minimize injury risk.
Read more: http://www.livestrong.com/article/185634-how-to-sit-on-a-medicine-ball/#ixzz1aO0JsSCn
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