Stability balls are a common sight in the gym and in the home. Adults and children alike can use the stability ball to perform different exercises. The flexibility of the ball makes it work for all levels of training, and its shape allows you to switch back and forth using different positions for a variety of exercises.
Stretching
When you lie on a stability ball in several different positions, the ball assists your spine in decompression, relaxing the surrounding muscles. The American Council on Exercise recommends using the stability ball for stretching at least two to three times per week, and holding your stretches for 10 to 30 seconds in each muscle group to relieve tension in your muscles.
Core Strengthening
Your core muscle group includes the muscles of your abdomen, back and pelvis. You can work this group using the stability ball in a variety of ways. Focus on the tightening of your deep abdominal muscles -- the ones you feel when you cough -- to provide the most benefit. This muscle, known as the transversus abdominis, wraps around your torso. Tightening it helps improve breathing and stabilizes the spine and ribs. MayoClinic.com recommends doing each of your core exercises at least five times while breathing deeply, eventually working your way up to 15 repetitions.
Weight Loss
Aside from strengthening your core, stretching your muscles, keeping your organs in place and improving your breathing, the regular use of the stability ball in your workout can also help you lose weight. As you work your muscles, you will firm your body. This tightening results in a loss of body fat, a loss of inches and a loss of unwanted pounds.
Different Sizes Available
To get the maximum benefit from your stability ball workout routine, it is important that you choose the appropriate size ball for your height. "Fitness" magazine explains that if you are 5 feet tall or shorter, you should choose a 45 cm stability ball. For users between 5 foot 1 inch and 5 foot 7 inches, the stability ball should measure 55 cm. Anyone 5 foot 8 inches or taller requires a stability ball of at least 65 cm. Keep in mind that when you sit on your stability ball, your knees should be even with your hips. The firmer your stability ball, the more intense your workout will be.
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