Choose a Ball

• The key to using an exercise ball starts with selecting the best ball for the job, and that means knowing your height.
  
  A ball that is too small or too large for a user can be difficult to use. Exercise balls range from approximately 20 inches in circumference to 29 inches. A general rule of thumb is to make sure your hips and knees form a 90-degree right angle when you are seated on the ball with feet flat on the floor.
  
  Generally, taller people need a larger ball. Individuals less than 5-foot-4 should purchase a ball approximately 21 inches in circumference. For individuals who are 5-foot-4 to 5-foot-10, a 25-inch ball is recommended. Individuals taller than 5-foot-10 should purchase a 29-inch ball. The scale can be adjusted slightly for users who are heavier than average weights for their height and might prefer a slightly larger ball than is typically recommended for their height. If the ball you have doesn't fall within the general scale, you can adjust by making sure that you sit so that you form the 90-degree angle with your hips and knees. To do this, you might have to deflate the ball somewhat.
  
  

Inflation

• Most exercise balls are deflated when they come out of the store packaging. It'll be your job to inflate them. Your ball should come with instructions, and many come with a pump and helpful measuring devices that allow you to inflate the ball to the proper size. It's important to inflate the ball fully without over-inflating it. If you wish to challenge yourself, fill the ball to its maximum size. A fully inflated ball requires greater balance than a ball with less air in it.
  
  

Traction

• It's easy to understand why exercise balls are popular. After all, they can be used at home. Just be sure you take the necessary steps to make your exercise worthwhile.
  
  That begins with wearing shoes. Find some comfortable shoes that provide traction. It's difficult to maintain traction without shoes, and some exercises will require footwear. Make sure you pick the correct shoes, something that provides comfort and stability for the foot.
  
  

Make Room

• Exercise balls do require space. That means maintaining a constant area for workouts. If you're working out at home, you don't want to move the sofa and the coffee table every time you work out.
  
  Therefore, come up with a plan that makes your workout area easily accessible. It will reduce the preparation work and make it more likely that you'll make use of the space. Four to five feet on each side of the ball is sufficient room for most exercises.
  
  

Warming Up and Control

• Before doing any exercising, it's a good idea to warm up the muscles. Stretch and do some sit-ups, jumping jacks or push-ups. Run in place for 60 seconds.
  
  Once warm, you're ready to go. Just remember the key to good exercise is doing the work while controlling the motion and the body. This means moving slowly without sudden jerks, twists or sharp bending. Also, breathe normally and remember to exhale on the difficult portion of the exercise, which is normally when the muscles are most contracted. Inhale during the release from contraction. Good balance requires good posture, which also reduces the likelihood of injury. So keep your spine as straight as possible and keep your head positioned in its normal position. Don't allow your head to jerk back, forward or to one side. Keep it steady. This reduces the chance of a neck injury.
  
  

The Exercises

• Stability balls are acclaimed mostly for their ability to strengthen the core, which is the middle region of the body that is involved in most movement. By picking the best exercises, you can strengthen your back, abdominal muscles, hips, quads and hamstrings. Additional exercises address the muscles of the arms, shoulders and lower legs.
  
  Most balls come with charts providing step-by-step instruction on some key exercises. Gyms also offer classes completely dedicated to ball exercises. They are a great way to learn how to use an exercise ball even if you just go for one session.
  
  Numerous websites also provide detailed explanation of exercises designed to work the core of the body. Search for exercise ball techniques, and you're sure to be overwhelmed. Before doing any exercise, though, carefully read the entire explanation and pay particular attention to how each part of the body moves during the exercise.
  
  Online videos are another helpful tool. YouTube.com and exercise-related sites are filled with video demonstrations of exercise ball techniques.