Many people own an aerobics ball but have no clue what to do with it! (It is pretty intimidating!) You'll find after working with it for a few short sessions that it is one of the best investments you can make to your workout collection. At first, you may feel uncomfortable on the ball. That's OK and that's normal. It really only takes 3-4 sessions to where you are feeling much better on it. Never do anything that compromises your safety. You may want to do some of these moves near a wall, chair, or better yet a friend/husband!
A note about ball size: Size does matter when it comes to aerobics balls. Use this as a guideline:
If you are 5'4" or shorter choose a ball 55cm in height
If you are 5'5" or taller, choose a ball 65cm in height
Also, do not be afraid about your ball exploding when you blow it up! You can take a measuring tape with you as you blow the ball up to make sure it is the correct size. I recommend an air compressor to blow it up, however the manual compressors will work just fine!
*Stay tuned - next month's set of exercise is using the aerobics ball for the lower body!
 | Push-Up Lay with your belly on the ball. Use your hands to walk out to where you feel comfortable. (For those of you just starting, keep the ball on your thighs/knees) Place your hands shoulder-width apart, keep the chest lifted and bend your elbows as you take your nose toward the floor. Push back up to starting position. Reps: 8-12 , 2 sets. *Keep your belly and rear end tight to help keep you balanced on the ball. |
 | Chest Press: Grab two weights and lay on the ball with your upper back and head resting on the ball. Press your feet firmly into the ground and lift your rear end high. (You should imagine your belly as a table, nice and flat) Hold this position with the lower body as you take your hands and press the weights towards the ceiling. (Thumbs should be facing each other) Reps: 8-12, 2 sets. ADVANCED: Rest your arms and drop your rear end toward the floor and press it back up for 8-12 sets |
 | Tricep Kickback: Stand with your right leg bent on the ball and right hand resting on the ball. The left leg should be straight and the left hand should have one weight. Bring your left arm up beside you to where your elbow is parallel with the floor. Press the arm out (think elbow to wrist as the only thing moving) pressing your heel of the hand up towards the ceiling and bring it back in. Your gaze should be ahead with chest lifted. Keep the naval to the spine nice and tight. Do your reps on this side, then reverse sides.this is 1 set. Reps: 8-12, 2 sets. |
 | Bicep Curl: Grab one weight. Sit on the ball, hinged over from the hips. Take your right elbow and place it in your right knee. Your left hand can rest on your left thigh. Keep the chest lifted as you curl the weight towards your shoulder, then return it to starting position. Switch Sides. This completes one set. Reps: 8-12, 2 sets |
 | Shoulder Firmer: Grab an aerobics band. Sit on the ball. Place the band below your feet (your feet should be hip width apart) Cross the band in front of you and grab each end with each hand. Lift both hands up simultaneously. Keep the elbows soft (do not lock them), chest lifted and naval tight to the spine. Reps: 8-12, 2 sets. MODIFICATION: Do one arm at a time. |
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