Roll around on a giant inflatable ball for awhile and you'll quickly realize why the fitness ball has become so popular. When fitness meets fun, magic happens and crazes begin. Unlike many fitness crazes, fitness balls have stuck around since their introduction in the United States in 1989, largely due to their effectiveness. Fitness balls increase your body's strength, flexibility, balance and coordination, if used properly as part of a regular exercise routine.
Choosing the Right Ball
Fitness balls come in multiple sizes measured by the circumference of the ball. You want to choose a ball based on your height, but getting a hard and fast answer on what size is best for you can be difficult. Popular ball sizes that fit most individuals include the 55 cm and 65 cm size. Determine which ball works for you by sitting on the ball with your feet flat on the ground. If your thighs are parallel with the floor and your knees easily form a 90-degree angle, then you've found the right size.
Fall Prevention
Fitness balls are just that: balls. They roll, they're unstable and if you aren't used to using one, you can lose your balance and fall. The American College of Sports Medicine released a pamphlet in 2005 with suggestions to help prevent falls from stability balls. You may want to put the ball against a wall to gain greater support and place chairs on either side of the ball to prevent sideways falls. When you sit on the ball, sit with your feet at least shoulder width apart in order to increase the base of your movement and improve stability. And unfortunately, sometimes falls happen, so performing exercises on a matted surface adds a level of security to your movements.
Slow and Steady
Perform exercises on a fitness ball in a controlled and steady fashion. It's easy to start rockin' and rollin' on the ball and to start using the momentum of the rolling ball to throw yourself through your exercise. Succumbing to this momentum can lead to injuries and falls, and diminish the effectivness of the movements. While you're exercising, make sure you hold the core muscles of your abdomen and back tight while you move steadily through the movement.
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