According to the American Council on Exercise, the large, inflatable exercise ball was used in physical therapy as early as the 1960s. By the late 1980s to early 1990s it was introduced into mainstream fitness as a tool to target specific muscle groups while also building balance. The exercise ball is most often used to strengthen the core of the body; however, it is also effective for targeting other major muscle groups such as those of the chest and legs. By selecting the correct size of ball and using it safely, you can improve the effectiveness of your exercises and your overall fitness.
Step 1
Select the correct size of ball based on your height. Choose a 45cm ball if you are 4 feet 6 inches to 5 feet tall, a 55cm ball if you are 5 feet 1 inch to 5 feet 7 inches tall, 65cm ball if you are 5 feet 8 inches to 6 feet 2 inches tall and a 75cm ball if you are taller than 6 feet 2 inches. Check the box for the size of the ball when making a purchase.
Step 2
Inflate the ball based on your fitness level. A full and tight inflation will result in more difficult exercises. A lesser inflated ball that compresses slightly when squeezed will result in easier exercises.
Step 3
Check to ensure that you have the correct size of ball once you have inflated it by sitting on it with your feet out in front of you and flat on the floor. Be sure your knees are at a 90 degree angle when seated.
Step 4
Walk your feet out in front of you and allow the ball to roll up to your lower back. Perform curls and abdominal twists from this position to work the core pressing your lower back into the ball as you contract the abdominals.
Step 5
Position the ball between your lower back and a wall. Squat down and allow the ball to roll up your back until your knees are at 90 degree angle to work the muscles of the legs and buttocks. Rest on your side on the ball using it to elevate your body as you do leg lifts for the inner and outer thighs.
Step 6
Lie on the ball on your chest and walk your hands out in front of you on the floor until the ball is positioned under the front of your thighs. Position the hands directly under the shoulders and perform push-ups, keeping your lower body elevated on the ball. Roll out until the ball is under your shins for a more difficult exercise.
Tips and Warnings
- The exercise ball can be used for strength training and also for stretching. Sit on the floor with your legs apart and the ball in front of you. Place your hands on the ball and roll it out in front to stretch your lower back or lay over the ball with your hands on and knees touching the floor. Exercise balls are sometimes also called stability balls, fitness balls or Swiss balls.
- Using an exercise ball requires balance. If you feel unstable on the ball begin with simple exercises such as sitting on the ball or performing simple, slow crunches until your balance builds enough to do more advanced exercises.
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