A Swiss ball has both similarities with and advantages over other types of exercise balls. Using several types of balls with your workout program allows you to work more muscle groups and increase the intensity of the movements. Most Swiss and exercise balls are inexpensive workout accessories that work well in a home gym.
Swiss Balls
Swiss balls originated in Switzerland for use with physical therapy. The balls, referred to as stability balls in the United States, range from a diameter of 12 to 30 inches. They are heavy-duty and large enough to sit or lie on during exercise movements. Exercising on a Swiss ball has the benefit of increasing range of motion available by allowing for more extension with the movements. The best Swiss ball size for your body is one where you can sit upright with your legs bent at a 90-degree angle. Avoid a ball that is too small or large for your frame.
Miniature Swiss Ball
A miniature Swiss ball, also called stability ball, is a smaller version of the standard ball. These balls have a diameter of 6 to 9 inches and also are used in exercise movements to increase the range of motion. The miniature balls are not for sitting on; instead, they fit under your back or between your legs to provide and increase extension or resistance during some movements. The ball is soft like the large Swiss ball, so it moves with the body while you are exercising. These balls are compact so you can take them with you more easily than the standard Swiss ball.
Medicine Ball
A medicine ball is similar in size to the miniature Swiss ball. The main difference is a medicine ball has weight with a hard outer surface. Medicine balls vary from 2 to 20 lbs., depending on your fitness level and type of exercise. These balls add resistance to the exercise movement to increase intensity. Common uses of the medicine ball are working the abdominal, oblique and arm muscles to increase strength and toning. A medicine ball does not increase the range of motion like a Swiss ball.
Considerations
The use of the standard Swiss ball vs. other types of exercise balls will vary based on the muscle groups you are working and types of exercise. You may benefit from owning several types of balls if you are exercising primarily in your home. This will give you the ability to perform a broad range of exercise movements that build strength and flexibility. Consult your physician before starting a new exercise program to make sure you have no medical issues that may cause a problem.
Member Comments