Exercise Balls For Workouts

Exercise Balls for Workouts

May 26, 2011 | By Rose Erickson

Exercise balls can be used no matter your age, fitness level or weight. Because they support your body during exercise, you can even use them if you have experienced injury or suffer from chronic pain. You can use an exercise ball for specific exercises or incorporate it into your general exercise routine.

History and Types

Exercise balls were first used by physical therapists in Switzerland in 1965. They are also called a stability ball, Swiss ball, therapy ball, gym ball, physio ball or blue ball. They are typically made of plastic, solid foam rubber or vinyl. Some come deflated and must be filled with air prior to use. They are sold in many different sizes and firmness to fit a variety of height and fitness levels.

Benefits

Exercise balls help increase flexibility as it stretches and supports your body during exercise. In addition, balancing the ball during exercise improves your posture. Start out slowly when working out with an exercise ball and allow yourself to adjust to the balance required to use it.

Uses

An exercise ball can be used in a variety of workout routines. You can strengthen the muscles of your abdomen, pelvis, arms, waist and back by doing abdominal crunches while sitting on the ball, squatting and reaching with the ball, doing pushups with your legs on the ball or doing pelvic lifts while placing your lower legs and feet on the ball. You can also rock on an exercise ball or position it between your back and a wall for squats.

Tips

Use an exercise ball that is appropriate for your height and leg length. You are using the correct size if you can sit on the ball while keeping both of your feet flat on the floor with your hips and knees at a 90-degree angle. Ask a doctor, physical therapist or exercise physiologist if you are not sure which ball to use or how to properly use it.