Exercise balls, the air-inflated globes of tough plastic seen in almost any gym, have a variety of uses. The ball's shape lends support to your spine as you stretch. You can also use the ball for stability and balance training, or as a makeshift weight bench for strength training. Because the ball will roll readily in any direction beneath you, your core muscles must work constantly to keep you stable.
History and Names
Exercise balls were first put to therapeutic use in Switzerland. Because of this, the balls -- introduced to the United States in the late 1980s -- are sometimes known as Swiss balls. Other common names for the same product include stability balls, fitness balls, balance balls, Pilates balls, physioballs and yoga balls.
Types
Exercise balls are typically divided into two categories: those that are burst-resistant and those that are not. Nonburst-resistant exercise balls will burst like a balloon if punctured. Burst-resistant balls will deflate more slowly, giving you a chance to get off the ball and avoid possible injury from falling. Most exercise balls are meant only for static use. In other words, you can rest your full weight on the ball, but shouldn't bounce up and down on it. The few exercise balls meant for bouncing -- usually as a form of cardiovascular exercise -- will be clearly marked as such.
Weight Limits
Your exercise ball may have any of three weight limits. The static weight limit is how much weight the ball can support under static load. Note that this includes not just your own body weight but any additional weights you're using, too. If the ball is burst-resistant, it might have a second, lower burst-resistant weight limit. If you exceed this weight limit, the burst-resistance quality is not guaranteed. If the ball is meant for bouncing or other forms of dynamic exercise, it may also be marked with a dynamic weight limit.
Inflation
Each exercise ball is designed to inflate to a predetermined maximum diameter, usually measured in centimeters. The two most common exercise-ball sizes are 55 cm and 65 cm. The ball's packaging and in most cases the ball itself will be clearly marked with this figure. Each ball comes packaged and deflated, and a small air pump is often included for inflating the ball. Ball pumps can also be purchased separately, or you can use a bicycle pump with a cone adapter or, in very rare cases depending on the ball valve, a needle adapter.
Sizing
Before you size an exercise ball, make sure it's properly inflated. It should have some give, but compress no more than 6 inches when you sit on it. If the ball is the right size for you, sitting on it will position your hips and knees at a 90-degree bend. Most manufacturers also offer a sizing chart as a rough guide to selecting the right-size ball. These charts recommend ideal ball diameters for a range of heights, and the recommendations often vary between manufacturers.
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