You may have seen the large, inflated fitness balls at your gym or fitness center and wondered about their exercise purpose. According to the American College of Sports Medicine, fitness balls were first introduced in the United States in 1989 primarily for physical therapy purposes. Even though fitness balls expanded quickly to the general fitness market, many people still have questions about how to use them. Just like any piece of fitness equipment, if you're unsure of its proper use, always ask a fitness professional for guidance.
How Do I Choose the Right Size?
As a general rule, you want to choose a ball that's suited for your height. Most manufacturers will provide you with guidelines on height and ball-size, but because these don't always match from one source to the next, it's best if you can test a ball out before using it. When you sit on the center of the stability ball with your feet flat on the ground and your knees bent, you want to form a 90-degree angle at your knees and your hips so that your thighs are parallel to the ground. According to the American Council on Exercise, most people between 5-foot-1 and 5-foot-7 will use a 55-centimeter ball, and those between 5-foot-8 and 6-foot-2 will use a 65-centimeter ball. Very tall or very short individuals can purchase larger or smaller balls as needed.
What Are the Benefits of a Fitness Ball?
When you use a fitness ball to perform exercises, the instability of the ball recruits the core muscles of the abs, back and hips throughout the movement. According to the American Council on Exercise, engaging the core during fitness ball exercises can contribute to improved balance and better posture, not to mention a stronger core. Because the core is involved in every movement of your body, the more strength you build, the easier it will be to perform other activities.
What Exercises Can I Perform on a Ball?
You can perform a near-infinite number of exercises on a fitness ball while targeting every major muscle group. For instance, you can sit on the ball to perform crunches for your abs, you can balance a leg on the ball while doing lunges for your legs or you can balance both legs on the ball while doing push-ups for your chest. You can also perform standing or lying exercises while holding the ball, like a standing wood chop to target the abs and arms, or a lying ball pass to target the abs. Online resources like the American Council on Exercise library of exercises can help you learn different ways to use the ball for a full-body workout routine.
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