Exercising with a Physioball

Purchasing a Physioball:
The size of the Physioball depends on your height.
– 5’ 4” or shorter- purchase a 55 cm diameter ball.
– 5’4” and 5’10”- purchase a 65 cm ball
– Taller than 5’10”- purchase a 75cm ball.
* When you sit on the ball, your knees should be at a 90 degree angle.

Examples of Physioball exercises:

1. Crunches- Sit on the ball and walk your feet out so the ball is under your mid back. Clasp your hands behind your head and do a partial sit up. You can also come up rotating to each side to work the obliques.

2. Push ups- Lie over the ball with your stomach on the ball and your hands on the
floor. Walk your hands out so the ball is under your thighs to perform a push up. The farther the ball is toward your ankles, the harder it will be to do the push up.

3. Squat- Put the ball behind your back against the wall. Tighten your abdominal muscles and perform a squat holding it for 5 seconds.

4. Russian twist- Sit on the ball and walk your feet out in front of you until the ball is under your shoulder blades. Clasp hands toward the ceiling or hold on to a weight. Rotate your upper torso to the left then the right.

5. Bridge- Lie on the floor and put your feet up on the ball with your knee straight. Raise your bottom up into a bridge and hold for 5 seconds.

Abdominal Crunch Exercise
Abdominal Crunch Exercise