Exercise balls are soft, inflatable tools used for core strengthening and balance work in the gym. Balls come in different sizes and shapes, so learn to pick the right one for your needs and you will be on your way to new and fun ways to work out.
Ball workouts can be made moderately easy to absolutely killer, so you want to make sure you choose the right size for correct form and effective utilization of the core musculature.
Step 1
Use a small 45 cm diameter ball for children, for travel, and also for use in wall squats where the ball is positioned between the buttocks and the wall as an aid in performing the squat. For women, use this size ball in pelvic floor exercises, such as grasping the ball between the knees while performing a crunch, leg raise or floor bridge.
Step 2
Use a 55 cm diameter ball for seated exercises for people 4 feet 10 inches to 5 feet 4 inches tall. When sitting on the ball, make sure your knees are bent at about 90 degrees, such that your hips are just slightly higher than your knees.
This ball also can be used for core work, such as incline push ups and side raises. Traditional weight-training moves can be modified to incorporate the ball for seated bicep curls, lying bench presses and lat pull-downs.
Step 3
Use a 65 cm diameter ball if you are 5 feet 5 inches to 5 feet 11 inches in height. This size of ball can also be used as a seat for computer users and television watchers as it will develop your abs, back, and therefore posture while doing another task. All previously mentioned weight-training exercises also can be used with the 65 cm ball.
Step 4
Use the 75 and 85 cm diameter balls for people 6 feet to 6 feet 11 inches tall. This size also makes an excellent alternative seat when your back is tired from the standard office chair. Also use it to amuse the children for hours, as these balls are larger than most toddlers, yet easy for them to push and throw.
Step 5
Use a peanut shaped ball for the elderly, stroke patients and children who have balance and strength problems, as it does not roll from side to side, only backward and forward. This shape also makes an excellent "bench" for weight training such as alternating dumbbell press ups, skull crushers and incline/decline push ups with the feet or hands on the ball.
Tips and Warnings
- Proper inflation of the ball prolongs its life and adds to your workout efficiency. The ball should be firm, but yield to a finger stuck in it to 1-2 cm. Many balls come with a plastic hand or foot pump. Air compressors at gas stations, schools and gyms may also have an adapter that can be used to keep the ball at optimal pressure.
- Do not use the ball if you have an acute episode of back pain or dizziness or are diagnosed with osteoporosis, unless first cleared by a doctor.
Things You'll Need
- Air pump to keep the ball inflated
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