Fitness balls are inexpensive, portable and effective pieces of fitness equipment. However, if you're considering buying one, you might be confused about which to select, or how to use it when you get it home. Fortunately, working out with a fitness ball isn't hard once you get the hang of it, especially considering the vast amount of information available online.
About Fitnesss Balls
Fitness balls, also called stability balls or exercise balls, come in many brands and colors. However, they aren't one-size-fits-all; different balls are intended for users with different body sizes. MayoClinic.com recommends using a 55 cm diameter ball if you are 5-foot-7 or shorter. If you're 5-foot-8 to 6-foot-1, the clinic recommends a 65 cm ball. Those 6-2 or taller need a 75 cm ball.
Flexibility
Fitness balls can make stretching and flexibility work -- which help keep muscles healthy and prevent injuries -- a little easier. For example, supporting your hands on a fitness ball, instead of the floor, while doing a back stretch helps you maintain proper body alignment. Also, when you don't have to lie down on the floor, you may find it easier to get up again, especially if you have limited mobility. Acefitness has a sample flexibility workout available in PDF format (Resource 1)/
Core Fitness
Your core, the muscles of your abdominal region, pelvis and lower back, help you maintain your balance and protect you from back injuries, reports MayoClinic.com. The clinic also reports core exercise can help relieve back pain. Fitness balls, which conform to your body shape and provide a supportive surface, are ideal for core conditioning. MayoClinic.com offers a slide-show of seven easy-core exercises you can do right in your own home.
Total Body Toning
Toning helps you develop your muscular strength and gives you a lean, fit appearance. You can use a fitness ball to work every major muscle group. "Fitness" magazine recommends exercises, such as squats, which you do with the ball between you and a wall, and ball hops, which you do by bouncing on the ball. If you need specific instructions, the magazine's website has a list of five effective exercises you can do, complete with photos and detailed instructions.
Member Comments