Stability balls, also known as exercise or balance balls, are large, inflatable rubber balls used to develop and strengthen the core muscles of the body. These balls are frequently used in yoga and Pilates exercises. Much of the attention paid to stability balls has focused on their effect on the stomach and back muscles, but they can also be used to tone the arm, leg and gluteal muscles.
Size
Stability balls usually come in four different sizes, ranging from 45 cm to 75 cm in diameter. The most common size is the 55 cm ball as its size is appropriate for most individuals. Those who are shorter than 5 feet, 4 inches may be more comfortable with the smallest size stability ball, while those who are taller than 6 feet, 2 inches may prefer the largest size ball.
A stability ball is the proper size when an individual sitting on the ball can place her feet on the ground and her thighs are parallel to the floor.
Additional Features
Consumers can choose from stability balls that include extra features. To prevent slipping off the ball, some products include a textured or knobby finish that provides individuals more traction while sitting on the ball. Another possible feature is the inclusion of sand within the ball. The sand eliminates some of the wobble that many people experience with traditional stability balls.
An important feature to consider when purchasing a stability ball is whether it is a burst resistant ball. Those that have this feature will not pop if punctured, but instead, will deflate slowly.
Exercises
Exercises that target the stomach, sides and back can easily be completed with the assistance of a stability ball. Stomach crunches while sitting on the ball ensure that the stomach and side muscles are constantly engaged. Reverse situps, performed while lying stomach down on the ball and lifting up, help to work the entire length of the back as well as the upper gluteal muscles.
Arms and the upper body can be toned by performing pushups with the stability ball underneath the thighs. This exercise provides a deeper workout of the chest and triceps while also keeping the stomach muscles working. To work the inner thighs, individuals can place the ball between their knees and squeeze the ball.
Where to Buy
While stability balls have not always been a prevalent exercise equipment item, they can now be purchased at many different locations. Health clubs, discount and department stores, and online retailers carry a variety of stability balls. Finding the best price on stability balls will involve some work on the part of the consumer because of their wide availability.
Potential Problems
While stability balls are fairly easy to use, there are potential risks. Individuals with weak or underdeveloped core muscles may strain those muscles when initially using the balls. Also, as the balls are not stable themselves, there is a potential to slip or fall off the ball. If a ball that is not burst resistant is used, injury can occur if the ball is punctured.
References
- "Strength Ball Training"; Lorne Goldenberg and Peter Twist; 2007
- "101 Ways to Work Out on the Ball"; Elizabeth Gillies; 2004
- Fitness: Our Best Stability Ball Exercises
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