Simply by sitting on them, exercise balls work your abdominal and core muscles. The use of an exercise ball can make your strength training exercises more challenging and dynamic as more muscles are recruited to stabilize your movements on the ball. They can also be used as office chairs that will allow you to work your core and improve your posture all day long. Exercise balls do not have anything for you to rest your back against so you must sit up straight like your mother always said.
Exercise balls come in different sizes and with different accessories like holders for different purposes. You will want to try your best to determine what size you will need and what kind before you order one as they take quite awhile to blow up and you do not want to waster your time inflating, deflating and returning the wrong ball.
Step 1
Mark a couple of points on your wall as a reference points for size and sit against the wall next to each point in turn to get an idea of how sitting on a ball that size would feel. Use a point 16 inches, 20 inches, and 24 inches from the floor to represent a 45 cm, 55 cm, and 65 cm ball.
You could also use the balls at your gym to try out different sizes. Most gyms at least have 55 cm and 65 cm exercise balls.
Step 2
Choose the size that is the most comfortable and is closest to keeping your knees in line with your hips when your feet on flat on the floor.
Step 3
Buy an exercise ball with a holder or base if you are going to use it as a replacement for an office chair. Sitting on an exercise ball for a short workout is one thing, but sitting on it all day can become quite tiring. A ball with a base to hold it in place will still work your core and posture muscles but will not be as difficult or uncomfortable to sit on all day. Consider a "stay ball" as well, as they are designed not to roll away every time you stand up.
Step 4
Select an anti-burst exercise ball without a base if you are using it for strength training unless you have trouble with balance, in which case try a stay ball. The anti-burst balls are less likely to pop out from under you or leak.
Tips and Warnings
- Dr. John Ratey said in an article by the Chicago Tribune that having to balance on exercise balls while sitting in class stimulated children's brains to help them concentrate. You can use the balls for the same purpose.
Things You'll Need
- Tape measure
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