Choosing Your Ball Size

• 1). Use a 45cm ball if you are or less than 5 feet tall and a 55cm ball if you are between 5 foot 1 inches and 5 foot 7 inches. Those who are 5 foot 8 inches tall and above should use a 65cm ball.
  
  
• 2). Inflate the ball using the plastic pump that comes with it until it feels firm and you no longer feel a compression when pushing into it. Place the plug that comes with the ball into its small opening to seal it.
  
  
• 3). Sit upright on the ball with your feet flat on the floor. Adjust the amount of air inside the ball so that your hips are at knee level in this position.
  
  

Cardio Warm-Up on the Ball

• 1). Sit with your feet hip-distance apart and arms to the sides. Bounce on the ball once while kicking your feet out to the sides and lifting your hands over your head. Bounce again to bring your feet back while lowering your arms and repeat as many times as desired.
  
  
• 2). Sit upright on the ball with feet together and your abdominal muscles tightened. Bring your knees up and down while you bounce on the ball. Repeat this for a few minutes as desired.
  
  
• 3). Sit upright on the ball with feet flat and together on the floor. Bring your left foot out to the left side and have your right foot follow it while slightly lifting your butt to roll the ball with you. Repeat the same movement with your right foot and keep alternating sides.
  
  

Toning and Strength Moves on the Ball

• 1). Lie on the floor on your back, placing your heels on the ball and your arms slightly out to the sides with palms facing down. Lift your hips off the floor by bending your knees and rolling the ball toward you. Hold for one breath before lowering and do 10 to 12 reps to complete a set.
  
  
• 2). Sit on the edge of the ball and place hands on the ball near your hips. Tighten your core muscles while lifting your hips off and in front of the ball. Bend your elbows about 90 degrees to dip your butt down and up 20 times.
  
  
• 3). Lie on the ball face down with your thighs touching the top of the ball and hands on the floor. Bend your elbows to lower your chest to the floor, keeping your neck aligned with your spine, then straighten your arms for eight to 10 reps for one set.
  
  
• 4). Lie on the ball facing up with shoulders and head touching the ball. Keep arms crossed and knees bent above your ankles while raising your hips as high as you can without bending your back. Hold this position for three counts and repeat 10 to 12 times for a set.