Fitness balls, also know as stability balls, are inexpensive, portable and suitable for all ability levels. However, if you're new to working out with something that looks like an overgrown beach ball, things can be a bit confusing. However, fitness ball workouts aren't hard, once you get the hang of them.
Proper Set-Up
To use a fitness ball appropriately, you need to choose the right one, and inflate it to the correct pressure. The packaging for most fitness balls will tell you what ball you should choose. The Mayo Clinic says small fitness balls are appropriate for those under 5 feet 7 inches tall, medium balls for those 5 feet 7 inches to 6 feet 1 inch, and large balls for those 6 feet 2 inches or taller. When you sit on your fitness ball, your knees should be at a 90-degree angle and your feet flat on the floor.
Fitness Balls and Core Strengh
Fitness balls are effective for working your core, or abs and lower back, according to the American Council on Exercise. This is important because your core stabilizes the entire body. Core exercises include crunches done with the ball behind your lower back, and rolling back and forth on the ball. To avoid injury, make sure you fully understand how to do each exercise. The Mayo Clinic has a slideshow of core exercises.
Building Flexibility
Flexibility is an essential part of any fitness routine. Fitness balls are particularly efficient for stretching and other flexibility exercises because they can offer you support. For example, if you are doing a bridge and have trouble holding the pose, you can put your fitness ball below your lower back and relax down onto it, thus avoiding straining your back.
Considerations
As with all exercise, you should consult your physician or physical therapist before starting, especially if you have been injured or suffer from any chronic health conditions. Your health care provider may actually recommend you use a fitness ball, especially if you suffer from lower back pain. Fitness balls help increase your balance while conditioning the muscles that hold your spine in place, according to Spine-Health.
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