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.
[[Category:Sports and Fitness]]

== Steps ==
=== Getting in the Starting Position ===
#Consider the amount of space being left when resting your [[Use an Exercise Ball for Beginners|exercise ball]] down.[[Image:Warm up With an Exercise Ball Step 1.jpg|center]]
#Sit down on the [[Buy an Exercise Ball|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.[[Image:Warm up With an Exercise Ball Step 2.jpg|center]]
=== Performing the Exercise: Warm-Up 1===
#Spread your legs further apart from each other to stabilize yourself.[[Image:Warm up With an Exercise Ball Step 3.jpg|center]]
#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.[[Image:Warm up With an Exercise Ball Step 4 1.jpg|center]]
#Return to the neutral position once you've done between 50 to 100 repetitions, or more if you would like.[[Image:Warm up With an Exercise Ball Step 5.jpg|center]]
=== Performing the Exercise: Warm-Up 2===
#Place one of your hands next to you on the ball to give yourself a better sense of balance.[[Image:Warm up With an Exercise Ball Step 6 1.jpg|center]]
#Reach upwards and diagonally with your other arm, stretching it so it goes across your face.[[Image:Warm up With an Exercise Ball Step 7.jpg|center]]
#Quickly switch arms and stretch in the opposite direction, so that it's all one smooth movement.[[Image:Warm up With an Exercise Ball Step 8.jpg|center]]
#Return to the neutral position once you've done between 25 to 50 repetitions, or more if you would like.[[Image:Warm up With an Exercise Ball Step 9.jpg|center]]
=== Performing the Exercise: Warm-Up 3===
#Lean back so that your back arches over the ball.[[Image:Warm up With an Exercise Ball Step 10.jpg|center]]
#Keeping your feet anchored, try to reach so that your hands touch the ground behind you. Imagine you're doing a regular [[Perform the Bridge Exercise|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.[[Image:Warm up With an Exercise Ball Step 11.jpg|center]]
===  Frequency ===
#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.

== Tips ==

*The benefits of these exercises are increased strength and flexibility in your arms, legs, butt, and abdominal muscles.

== Warnings ==
*Those with poor balance should be careful when performing any of these exercises.

== Things You'll Need ==
*Exercise ball (make sure the size of the ball is suitable to your height)
*Towel (optional)

== Related wikiHows ==
*[[Buy an Exercise Ball]]
*[[Use an Exercise Ball for Beginners]]
*[[Do a Side to Side Reach With an Exercise Ball]]