Instructions for a Reebok Exercise Ball

Written by pamela henman
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Instructions for a Reebok Exercise Ball
An exercise ball provides a good low-impact workout. (woman leaning on exercise ball image by Ken Hurst from Fotolia.com)

Physical therapists and personal trainers recommend using exercise balls as a way to improve core strength and stability, as well as a way to strengthen abs, arms, legs, back and chest muscles. The balls can be easily integrated into at-home exercise routines or used at the gym. Reebok's exercise balls, also called stability balls, come in three sizes: small, medium and large. Each Reebok stability ball comes with a workout DVD featuring a 40-minute and 20-minute routine, as well as hand pump used for inflating the ball.

Skill level:
Easy

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Things you need

  • DVD player
  • Hand weights

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Instructions

  1. 1

    Select the right size Reebok stability ball, depending on your height. The small ball is ideal for people from 5 feet tall to 5 feet 5 inches; the medium ball is best for people 5 feet 6 inches tall to 5 feet 11 inches, and the large ball is good for those at least 6 feet tall.

  2. 2

    Inflate the stability ball using the dual-action hand pump included in the kit.

  3. 3

    Insert the instructional DVD into your DVD player and follow along with the onscreen routine. Alternatively, you can perform a few basic exercises with your ball.

  4. 4

    Perform wall squats with your stability ball by positioning the ball between a wall and your lower back. Use a weight in each hand and spread your feet shoulder width apart. Bend your knees and lower yourself until your thighs are parallel with the floor at a 90-degree angle, as if you are sitting. Complete a biceps curl as you are lowering yourself, and repeat up to 15 times.

  5. 5

    Lie on the floor and place the ball between your knees, ankles or shins. Extend your arms out with your palms on the floor and keep your shoulder blades on the ground. Squeeze the ball between your legs and lift your legs so they point up. Lower your legs to one side while keeping your shoulder blades on the ground. Repeat up to 15 times.

  6. 6

    Sit on the ball and roll it out until it is under your upper back or shoulder blades. With a weight in both hands, raise your hands above your head with your arms straight. Extend your arms behind your head as far as you comfortably can. Return to the starting position and repeat several times.

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