5 Aerobic Exercises for the Exercise Ball

Aerobic exercise is a form of exercise that uses large muscle groups to increase the heart rate. Aerobic exercise allows you to take in more oxygen, which helps convert the fat and glucose that I stored in your body into energy. These exercises can be used as a weigh of burning calories and losing weight or you use aerobic exercise a way of warming up for other types of exercise. Running, walking, bike riding and swimming are common forms of aerobic exercise. However, the exercise ball can also be used in aerobic exercise. Here are five exercises that can be performed using an exercise ball.

· Bouncing on the ball. Seat yourself on the ball with your feet about 18 inches apart with your knees directly over your ankles and your arms by your sides. Push off the floor and begin bouncing yourself up and down, allow your bottom to come slightly oft the ball. Bounce gently at first, increasing in strength as you become more comfortable with the feel of the ball. Keep up your breathing and relax as you bounce.

· Half Stand-ups. Seat yourself on the ball with your feet about 18 inches apart with your knees directly over your ankles and your arms by your sides. Push your feet into the floor, activating your thigh muscles as if you were going to stand up, but come up only far enough for your bottom to lift about 1 inch off the ball, then sit back down. As you lift up, raise your arms to eye level, and then relax your arms down as you sit back down.

· Foot taps. Begin by being seated on the ball in a normal sitting position. Make sure your feet are 18 inches apart with your knees directly over your ankles and your arms by your sides with your hands lightly touching the ball. Step your right foot out to the side, putting your weight on it, then lightly tap your left foot in front. Repeating on the other side beginning a bouncing action as you move from side to side. Bounce gently at first, increasing in strength as you become more comfortable with the feel of the ball.

· Jacks. Begin by being seated on the ball in a normal sitting position, feet 18 inches apart, knees over ankles, arms down by your sides. Begin a bouncing action, extending your right arm and right leg out sideways on the first bounce and bringing them back to the starting position on the second. Repeat on the other side, keeping a steady rhythm. Bounce gently at first, increasing in strength as you become more comfortable with the feel of the ball.

· Rocks from side to side. Begin by being seated on the ball in a normal sitting position. Walk your feet out to the sides to a wide position, knees bent turning your legs out so that your feet and knees are pointing out at a 45-degree angle. Push forward into the hips so that your weight is right at the front of the ball. Push your weight over onto your left leg so that you left knee is bent and your right knee is extended. Make sure that your left knee is directly over your left ankle. By pushing off the floor and activating the left thigh muscle, push yourself all the way over to the other side. You should now have your right knee bent and your left leg straight. Continue to push from side to side, allowing the ball to roll underneath you.

Aerobic exercise is necessary for a healthy heart. The exercise ball is easy and convenient. You can actually do these exercises while you are watching TV. If you are looking for something different in the way of aerobic exercise, you may want to consider trying these aerobic exercises designed for the exercise ball.