Exercise balls can be a great addition to your workout routine. Sometimes called stability, balance or Swiss balls, exercise balls are a good choice for building core strength and improving balance and stability. For best results, choose the right ball and use it properly, consistently and safely. Before you begin any new exercise program, check with your doctor.
Benefits
When you exercise using a ball, your body must constantly adapt and adjust to maintain your balance and stability. The muscles used to maintain balance and stability become stronger, including the muscles of your abdomen and back, often called the core muscles. Using an exercise ball can increase flexibility in your spine and your range of motion, especially if you suffer from back pain.
Choosing a Ball
The size of an exercise ball in centimeters should be approximately the same as the distance between your knee and the floor. When you sit on the exercise ball, your hips and knees should form a 90-degree angle. For a person between 5 feet 5 inches and 6 feet tall, this translates to a 65-cm exercise ball, although balls of other sizes may be recommended by professionals for particular exercises. If your measurement falls between available ball sizes, choose a larger ball and slightly underinflate it.
Choose a ball that is designed to deflate slowly if it punctures or bursts, and make sure that your weight is within the limits for the ball you have chosen. If you travel frequently, consider getting a ball that is easy to deflate for portability.
Using a Ball
Always wear a shirt when using an exercise ball to prevent slipping as you perspire. Choose lighter weights than normal if you are using added resistance, and do not use heavier weights to the point of muscle failure. Maintain your spine in a neutral position, and monitor your body alignment. Keeping your feet wide apart will increase your balance, while bringing your feet closer together narrows your support base and is more challenging. Choose exercise instruction from reputable sources.
Considerations
If you suffer from back pain, consult a professional such as a physical or occupational therapist before you begin using an exercise ball. You'll achieve better results with exercises targeted toward your particular needs and diagnosis. A professional can also monitor your form and technique, and help you modify exercises to your fitness level.
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