Ball Sit-Up

Ball Sit Up Instructions

Starting Position

1. Choose the Right Ball: Select an exercise ball that is the right size for your height. When sitting on the ball, your knees should be at a 90-degree angle.
2. Sitting on the Ball: Sit on the ball and walk your feet forward until your lower back is supported by the ball. Your thighs should be parallel to the ground.
3. Hand Position: Place your hands behind your head, keeping your elbows wide. This will help you maintain a neutral spine.

Movement

1. Engaging the Core: Before starting the movement, engage your core muscles by pulling your belly button towards your spine.
2. Performing the Sit Up:
- Curl Up: Slowly curl your upper body forward, lifting your shoulders off the ball while keeping your lower back pressed against it. Focus on using your abdominal muscles, not your neck.
- Peak Contraction: Lift your shoulders until your chest is close to your legs. Hold for a brief moment to engage your abs.
3. Returning to Start: Slowly lower your upper body back down to the starting position without letting your back arch excessively. Keep your movements controlled.

Breathing

- Inhale as you lower back down.
- Exhale as you lift up.

Repetitions

- Aim for 10-15 repetitions for beginners. Adjust the number as you gain strength.

Tips

- Keep your movements slow and controlled to prevent injury.
- Make sure to avoid pulling on your neck with your hands; focus on using your core for the movement.
- If you feel unstable on the ball, place your feet wider apart to improve balance.