About Exercise Stability Balls

The stability ball -- also known as an exercise ball, Swiss ball, balance ball, yoga ball, Resist-A-Ball and fitness ball -- looks more like a colorful beach ball than a training tool. However, it's one of the most inexpensive and versatile pieces of fitness equipment available, used by bodybuilders, yoga practitioners, seniors and athletes alike. With just the ball and your body weight, you can perform a host of strength or stretching exercises for any fitness level.

History

Italian toymaker Aquilino Cosani invented the stability ball in 1963. It was first called the "Gymnastik" ball. Physical therapists and rehabilitative hospitals across Europe began using them with patients on a regular basis. After a physical therapist in Switzerland famously began using it in new ways, it became known as the "Swiss" ball. It was first used in the U.S. by physical therapists in 1989. Shortly thereafter, personal trainers employed them in gym settings. By the mid 90s, the balls were a common piece of fitness equipment.

Function

Exercisers and patients use stability balls in a number of ways. Because the ball provides an element of instability, it requires you to recruit your abdominal muscles to stabilize yourself on the ball. You can use it to add instability to an otherwise stable exercise. For example, push-ups done with feet on the ball and hands on the floor are much more challenging than standard push-ups. You can also use it to comfortably and effectively help deepen and lengthen certain stretches.

Types

Exercise balls are made of a variety of materials, all of which have an impact on cost and durability. Very shiny or slippery balls are made from materials that are less durable. Look for a vinyl stability ball, or one that's latex free. Latex free balls have more grip, which makes exercising with them safer. Anti-burst or burst resistant balls are stronger and don't explode when punctured. Ball sizes correspond to users' varying heights. Perform a "sit test" to discern the proper ball. Your knees should be at a 90-degree angle with your hips just slightly higher than your knees.

Benefits

For exercises that require strength and control, the ball provides an unstable base that adds an additional challenge for the deeper core muscles, which are used to maintain balance. The ball also improves flexibility by making stretching easier -- it can help you roll the stretch out further. The ball improves posture and helps elevate the heart rate by working several major muscle groups at once. Stability balls are more portable and less expensive than many other pieces of fitness equipment.

Potential

For those who sit at a desk all day, replacing the chair with a stability ball provides a back-saving alternative with the added benefit of strengthening and toning the core. Since the ball shifts your center of gravity, it requires you to sit taller. In addition, it improves coordination, keeps you mentally focused to maintain balance, and allows you to keep your hips and lower back relaxed simply by rotating your pelvis slightly in any direction.