How to Warm up With an Exercise Ball

These low-intensity exercises will help you get blood pumping in your arms, legs, and core muscles to prepare you for a full workout.

Steps

Method 1 Method 1 of 5:Getting in the Starting Position Download Article

How to Warm up With an Exercise Ball

Consider the amount of space being left when resting your exercise ball down.

How to Warm up With an Exercise Ball

Sit down on the exercise ball with your legs in front of you, knees bent and feet on the ground. Walk yourself forward slightly if you’re not comfortable, but don’t fully lean back against the ball. With your arms resting at your sides you should now be in a neutral position.

Method 2 Method 2 of 5:Performing the Exercise: Warm-Up 1 Download Article

How to Warm up With an Exercise Ball

Spread your legs further apart from each other to stabilize yourself.

How to Warm up With an Exercise Ball

Start pushing and releasing with your feet so that you bounce up and down on the exercise ball. This should activate your calf muscles, thighs, and glutes.

How to Warm up With an Exercise Ball

Return to the neutral position once you’ve done between 50 and 100 repetitions, or more if you would like.

Method 3 Method 3 of 5:Performing the Exercise: Warm-Up 2 Download Article

How to Warm up With an Exercise Ball

Place one of your hands next to you on the ball to give yourself a better sense of balance.

How to Warm up With an Exercise Ball

Reach upwards and diagonally with your other arm, stretching it so it goes across your face.

How to Warm up With an Exercise Ball

Quickly switch arms and stretch in the opposite direction, so that it’s all one smooth movement.

How to Warm up With an Exercise Ball

Return to the neutral position once you’ve done between 25 and 50 repetitions, or more if you would like.

Method 4 Method 4 of 5:Performing the Exercise: Warm-Up 3 Download Article

How to Warm up With an Exercise Ball

Lean back so that your back arches over the ball.

How to Warm up With an Exercise Ball

Keeping your feet anchored, try to reach so that your hands touch the ground behind you. Imagine you’re doing a regular bridge exercise; the only difference is the addition of the exercise ball. Do this exercise for 30 seconds to 1 minute, or however long you can hold this position without pain.

Method 5 Method 5 of 5:Frequency Download Article

Do the recommended number of repetitions for each exercise. You can never really be too warmed up, of course, but make sure not to strain yourself. For faster results, increase the number of repetitions/times per week you do this exercise.

Warnings

  • Those with poor balance should be careful when performing any of these exercises. Thanks! Helpful 5 Not Helpful 2

Things You’ll Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Towel (optional)
Internet Explorer Channel Network
News Related

OTHER NEWS

CHE vs NOR Dream11 Team Prediction: Check Captain, Vice-Captain and Probable Playing XIs for Today's Premier League match, October 23 05:00 pm IST

© Provided by News18 CHE vs NOR Dream11 Team Prediction and Suggestions for Today’s Premier League match between Chelsea and Norwich City: The table topper Chelsea will be up against bottom-placed ... Read more »

Temple vs USF Prediction, Game Preview

© Provided by College Football News Temple vs USF prediction, game preview, how to watch: Saturday, October 23 Temple vs USF How To Watch Date: Saturday, October 23 Game Time: ... Read more »

Penn State vs Illinois Prediction, Game Preview

© Provided by College Football News Penn State vs Illinois prediction, game preview, how to watch: Saturday, October 23 Penn State vs Illinois How To Watch Date: Saturday, October 23 ... Read more »

Kansas State vs Texas Tech Prediction, Game Preview

© Provided by College Football News Kansas State vs Texas Tech prediction, game preview, how to watch: Saturday, October 23 Kansas State vs Texas Tech How To Watch Date: Saturday, ... Read more »

New Mexico vs Wyoming Prediction, Game Preview

© Provided by College Football News New Mexico vs Wyoming prediction, game preview, how to watch: Saturday, October 23 New Mexico vs Wyoming How To Watch Date: Saturday, October 23 ... Read more »

San Diego State vs Air Force Prediction, Game Preview

© Provided by College Football News San Diego State vs Air Force prediction, game preview, how to watch: Saturday, October 23 San Diego State vs Air Force How To Watch ... Read more »

Buffalo vs Akron Prediction, Game Preview

© Provided by College Football News Buffalo vs Akron prediction, game preview, how to watch: Saturday, October 23 Buffalo vs Akron How To Watch Date: Saturday, October 23 Game Time: ... Read more »

CHE vs NOR Dream11 Team Prediction: Check Captain, Vice-Captain and Probable Playing XIs For Chelsea vs Norwich City Today's Premier League match, October 23 05:00 PM IST

© Provided by News18 CHE vs NOR Dream18 Team Prediction and Suggestions for Today’s Premier League match between Chelsea and Norwich City: The table topper Chelsea will be up against ... Read more »

‘MS Dhoni is back, so am I': ‘Chacha Chicago' awaits tickets for India vs Pakistan match

© Provided by The Indian Express Karachi-born Mohammad Bashir Bozai had pledged to give up watching India-Pakistan matches at ICC events after MS Dhoni had announced his retirement last year. ... Read more »

What's behind Mercedes' F1 straightline performance gains?

Having shown excellent straightline speed in recent rounds, particularly at the Turkish Grand Prix, Mercedes came under fire from Red Bull team boss Christian Horner – who suggested that the team was ... Read more »

Australia vs South Africa T20 World Cup Live Streaming: When and where to watch

© Provided by The Indian Express AUS vs SA T20 World Cup Live Cricket Score Streaming Online: Australia will hope their lacklustre top order can fire from the word go ... Read more »

Raducanu will play in an empty stadium at Transylvanian Open

© Provided by Daily Mail MailOnline logo Emma Raducanu first appearance in the country of her father’s birth will be played out in front of empty stands. The Transylvanian Open ... Read more »

Matsuyama has 1-stroke, 3rd-round lead at Zozo Championship

CHIBA, Japan (AP) — Masters champion Hideki Matsuyama held on to a one-stroke lead at the PGA Tour’s Zozo Championship on Saturday after a 2-under 68 which included a bogey ... Read more »

What channel is Kraken's home opener on today? TV, live stream, time for Seattle's first game vs. Canucks

The Kraken started their inaugural season with a five-game road trip. Now, the NHL’s 32nd team heads home to open its brand-new building, Climate Pledge Arena, on Saturday. It marks a ... Read more »

Canucks edge Silver Knights 3-2 in OT for first-ever home win

ABBOTSFORD, B.C. — Madison Bowey scored 2:44 into overtime, securing the newly minted Abbotsford Canucks a 3-2 victory over the Henderson Silver Knights in American Hockey League play on Friday.  ... Read more »

Kyrou, Blues to face Kings in St. Louis

Los Angeles Kings (1-2-1, sixth in the Pacific) vs. St. Louis Blues (3-0-0, first in the Central) St. Louis; Saturday, 8 p.m. EDT FANDUEL SPORTSBOOK LINE: Blues -168, Kings +142; ... Read more »

College Football Free Predictions, Previews from Winners & Whiners: Week 8

© Provided by College Football News NCAAF Free Predictions Presented by Winners and Whiners Middle Tennessee State vs. Connecticut (UCONN) Prediction, Preview, and Odds – 10-22-2021 Can Middle Tennessee State ... Read more »

Formula 1 United States Grand Prix qualifying – Start time, how to watch, channel

Valtteri Bottas set the overall pace on Friday, leading his Mercedes teammate Lewis Hamilton with a time of 1m34.874s. © Zak Mauger / Motorsport Images Mick Schumacher, Haas VF-21, Lando ... Read more »

T20 World Cup 2021: Jasprit Bumrah is the best T20 bowler, says Mohammad Amir

© Provided by Firstpost T20 World Cup 2021: Jasprit Bumrah is the best T20 bowler, says Mohammad Amir As fans wait to watch India and Pakistan lock horns in the ... Read more »

Don't think it matters to Virat Kohli if he wins T20 World Cup as a captain or player: Robin Uthappa

© Provided by WION Veteran batter Robin Uthappa believes it won’t matter to India captain Virat Kohli whether he wins the T20 World Cup as a skipper or a player. ... Read more »

Denmark Open 2021: PV Sindhu Knocked Out in Quarterfinals, Sameer Verma Retires as India's Campaign Ends in Super 1000 Tournament

© Aditya Chauhan | India.com Sports Desk PV Sindhu Knocked Out in Quarterfinals, Sameer Verma Retires as India’s Campaign Ends in Denmark Open 2021©PTI-BAI-Twitter ODENSE: India’s campaign at the ongoing ... Read more »

‘He Should Be Worried': Scotland Spinner Says He's Got Plans To Take Down Virat Kohli In T20 World Cup

© Provided by News18 ‘He Should Be Worried’: Scotland Spinner Says He’s Got Plans To Take Down Virat Kohli In T20 World Cup The Namibia cricket team on Thursday scripted history ... Read more »

‘I was surprised' – Sourav Ganguly opens up on Virat Kohli's decision to step down as India's T20I skipper

© Provided by WION The ongoing T20 World Cup 2021 will be Virat Kohli’s last series in the shortest format as the captain of the Indian team as he has ... Read more »

College football world reacts to baffling Colorado State finish

© Provided by The Comeback Steve Addazio must have been hoping that taking the Colorado State job in 2020 would help him revitalize his coaching career. But anyone who was ... Read more »

Robin Uthappa brushes up 2007 T20 WC memories: ‘Tension lene ka nahi, tension dene ka was our mantra'

© Provided by The Indian Express I remember running in from long-on with my heart in my mouth as the ball seemed to hang for an eternity before it dropped ... Read more »

Cristiano Ronaldo backs his teammates as Manchester United get ready for Liverpool

© Provided by Zee News Manchester United brought in the likes of Ronaldo, forward Jadon Sancho and centre back Raphael Varane in the close season but have made a stuttering ... Read more »

Australia vs South Africa Head to Head Record in T20 World Cup and T20Is

© Provided by News18 Australia vs South Africa Head to Head Record in T20 World Cup and T20Is Australia vs South Africa Head to Head Record in T20 World Cup ... Read more »

Dwight, AD downplay confrontation in Lakers' loss to Suns

LOS ANGELES (AP) — Dwight Howard and Anthony Davis both say their physical confrontation on the Los Angeles Lakers’ bench was a momentary disagreement that has already been resolved. © ... Read more »

Younis Khan names India's two 'match-winners' who pose threat to Pakistan in T20 World Cup clash

Virat Kohli and Babar Azam will be facing as captains for the first time when India meet Pakistan in an electrifying start to their 2021 T20 World Cup on October ... Read more »

Relive Pakistani Memes That Broke the Internet During India's World Cup Win in 2019

© Provided by News18 Relive Pakistani Memes That Broke the Internet During India’s World Cup Win in 2019 2019’s World Cup encounter between arch-rivals India and Pakistan was a landmark ... Read more »

India vs Pakistan T20 World Cup 2021: Virat Kohli will perform better than Rohit Sharma, says Mohammad Amir

© Provided by Zee News Mohammad Amir believes the clash between the arch-rivals in the T20 World Cup on Sunday will once again be the game that will create heroes ... Read more »

T20 World Cup 2021: David Warner could be one of the players of the tournament, says Shane Warne

T20 World Cup: David Warner could be one of the players of the tournament, says Shane Warne Australia great Shane Warne has backed out-of-form opener David Warner to regain his ... Read more »

England vs West Indies, T20 World Cup 2021 Live Streaming: When and where to watch on TV and online

Two-time champions West Indies will hope to raise their game by a few notches when they open their campaign against England in the Super-12 stage of the T20 World Cup ... Read more »

Mitchell scores 27, Gobert leads late surge, Jazz beat Kings

SACRAMENTO, Calif. (AP) — Donovan Mitchell scored 27 points, Rudy Gobert had 17 points and 20 rebounds, and the Utah Jazz beat the Sacramento Kings 110-101 on Friday night. © ... Read more »

The High Mighty

Call it the power of resilience, but many of the 50 stalwarts featured in these pages have been around for several editions of our High and Mighty annual. No doubt ... Read more »

WBBL round-up: Three matches abandoned due to rain

© Getty Images Rain forced Hurricanes Strikers clash to be abandoned © Getty Images Hobart Hurricanes 5 for 107 (du Preez 39, Wellington 2-16) no result against Adelaide Strikers Rain ... Read more »

Ma'a Nonu makes second East Coast outing in Heartland Championship

All Blacks great Ma’a Nonu has extended his stint with Ngati Porou East Coast by making a second appearance for the provincial side in the Heartland Championship on Saturday. © ... Read more »

Oilers beat Vegas 4-3, extend season-opening win streak to 5

LAS VEGAS (AP) — Zack Kassian scored a tiebreaking goal in the third period and the Edmonton Oilers beat the Vegas Golden Knights 5-3 on Friday night. © Provided by ... Read more »

Scoreboard for Friday, Oct. 22, 2021

Friday’s Games (All Times Eastern) MLB Post-season American League Championship Series Houston 5 Boston 0 (Houston wins series 4-2) — CFL Montreal 37 Toronto 16 — NHL San Jose 5 ... Read more »

Yordan Alvarez puts together historic ALCS in MVP effort

© Thomas Shea-USA TODAY Sports Astros designated hitter Yordan Alvarez celebrates with teammates after winning MVP of the ALCS to advance into the World Series after defeating the Boston Red ... Read more »
On free-english-test.com you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic