Workouts in commercial gyms or at home commonly include fitness balls, also known as Swiss balls, stability balls, core balls and physio balls. Because of their versatility, you can do hundreds of exercises using just your body weight and one of these fitness balls, whether you're a beginner or a seasoned exerciser, and the ball can be combined with weights or resistance bands for an even more efficient workout. As with any equipment, you must take care to avoid injury.
Overinflation
An overinflated ball can pop in the middle of a workout, causing injury. The Consumer Product Safety Commission recalled 3 million balls in April 2009 made by EB Brands that were sold under the labels Bally Total Fitness, Everlast, Valeo and Body Fit Fitness Balls. Even though these balls were sold as burst-proof, their strength was compromised by overinflation.
Weight Limits
Even a properly inflated ball has weight limits. More expensive balls are rated to take up to 3,300 lbs., and cheaper balls often don't specify the weight maximum. At a gym, it may be impossible to know the weight rating of a particular ball, so it's not wise to try bench presses on a ball with a 200-lb. barbell if you don't know the ball's weight limit.
Size
The American College of Sports Medicine recommends using the right size of ball to prevent injury. To test, sit up tall on a ball with your feet flat on the floor. Your thighs should be close to parallel to the floor, with 90-degree angles in your knees and hips.
Know Your Limits
Fitness balls can be unsafe if improperly used, particularly by beginners. The American College of Sports Medicine recommends that for any exercise on a ball, start slowly and maintain proper form. If you don't know the proper form, ask a trainer to help you. Perform the exercise with slow and smooth movements, and don't twist or contort your spine during an exercise until you've had hours of practice to develop the strength to maintain excellent balance. For example, when performing your first ab crunches, the most common fitness ball exercise, let the ball support more of your weight at first to keep from straining your back.
Weight Training
Adding a stability ball while lifting weights adds challenge because you have to use other muscles to maintain balance while lifting the weight. For safety, always use a spotter. Don't risk bench-pressing a barbell while on a fitness ball without someone to catch the weight if you lose your balance.
Proper Care
Fitness balls can last for years when used properly. Make sure you use them on a clean floor, and use only mild soapy water to clean the ball. Chemical cleaners can degrade the cover. If the texture of any ball becomes smooth, replace it to keep you from slipping off during a sweaty workout.
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