Exercise balls are inexpensive pieces of workout equipment that can help you train the muscles in your core. When you have a strong core, you will experience improvements in your balance and practice better posture. Before you buy an exercise ball, you should compare the types to find the perfect model to incorporate into your workout routine.
Features
A trick to choosing the right exercise ball is to sit on it before you make your final purchase. Sit on top of the ball with your feet on the floor in front of you. Check your knees to see where they are in relation to the rest of your body. Only purchase the ball if they are aligned with your pelvis or slightly below; thighs should be parallel to the ground.
Size
Most exercise balls advertise using your height as a measurement on choosing the correct size. For instance, according to the Spine-Health website, choose: a 45 cm ball if you are shorter than 5 feet; a 55 cm ball if you are between 5 feet, 1 inch and 5 feet, 8 inches tall; and a 65 cm ball if you are 5 feet, 9 inches to 6 feet, 2 inches tall. However, if you are overweight, you may compress the ball more when you sit on it. In this case, try the next size ball and check to ensure that your knees form a 90-degree angle.
Types
Curling and rolling on the exercise ball is a trick to work the different muscles in the abdominals. Sit on top of the ball and then roll your spine back until your upper body is centered on the ball. Curl up to perform a crunch or move your body to side to side to do oblique curls. Another move you can do is to kneel in front of the ball and then roll your body on top of it while in the prone position. Extend your arms and legs out as you balance on the ball.
Benefits
You can use an exercise ball to help you practice lifting objects. This can be helpful to sufferers of lower back pain. Facing away from a wall, place an exercise ball at the small of your back. Squat down with the ball rolling behind you. Hold the squat for five seconds before moving back to the starting position. Perform 10 to 12 reps.
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