If you've not used exercise balls (also known as stability balls or Swiss balls) in your workouts you're missing out on an extremely useful exercise tool. According to the American College of Sports Medicine ("ACSM,") these balls offer a fun way to improve core stability, muscular strength, endurance and functional fitness.
What Are They?
Exercise balls are large inflatable balls that come in a variety of sizes. Physical therapists use them often in rehabilitation and to improve their patients' functional strength. Exercise balls can be used in a variety of ways including as a seat, as a bench or as a back support. The basic rule of thumb for finding the right size for you is that when you sit on the ball, your knees should have a 90 degree bend while your feet are positioned flat on the ground. For a more detailed sizing, there are sizing charts available - you can find one in the ACSM article "Selecting and Effectively Using Stability Balls."
Getting Started
Strength training with an exercise ball involves advanced techniques. So, before you begin strength training with weights or other added resistance, it's a good idea to make sure that you have already established a solid base of strength with ground based exercise, and that you have become comfortable and familiar with using the ball by itself.
Basic Strength Training
You can begin by performing basic strength training techniques, using your own body weight with the ball such as push-ups for your upper body, wall squats for your lower body and crunches for your core. These are all excellent exercises to get you started.
Advanced Strength Training
More advanced strength training will incorporate outside resistance such as dumbbells, resistance tubes or medicine balls. By performing traditional strength training exercises while using the exercise ball you will add intensity to the exercise by adding a level of instability. Bench press, squats, seated shoulder press and single arm row exercises are all good strength training techniques for use with the exercise ball.
Expert Insight
Because the exercise ball gives you an unstable training surface, you should not perform heavy or maximum strength training exercises with this equipment. Also, the firmer you inflate the exercise ball, the more unstable it becomes and the more difficult the exercise will be.
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