Incorporating a ball into your workout can provide variety and challenge, and it can allow for extra support when required. There are many types of balls on the market that are effective for an array of fitness goals. Depending on your needs, balls can be used to strengthen core muscles, improve posture, enhance your ability to balance and increase strength. Balls are great for in-home exercise as well as a tool you can use outside in the park.
Medicine Balls
Medicine balls are constructed from synthetic rubber and range in weight from 2 lbs. to 30 lbs. with diameters spanning 8 inches to 11 inches for the heavier balls. An effective way to add intensity to a workout, medicine balls can be incorporated into such exercises as abdominal workouts, partner drills and strength training.
Stability Balls
First known as Swiss balls, stability balls were used in Switzerland beginning in the 1960s as a therapeutic tool. Now ubiquitous in gyms and fitness studios everywhere, a stability ball is great for seated exercises such as balance training and also for aerobic activities. The stability ball challenges the user to remain stable on an unstable surface. Just sitting on the ball triggers the body to engage the core muscles, thereby improving posture and balance. Balls come in various sizes and are constructed from sturdy materials that can support weight ranging up to 2,200 lbs.
BOSU
The BOSU (acronym for Both Sides Utilized, or Both Sides Up) hit the fitness scene at the turn of the 21st century. The ball is in reality half squishy ball and half solid platform and can be utilized for resistance, strength training and aerobic training. Popular ball-side exercises include stepping up and down, holding poses on one leg, and jumping up and down to increase aerobic exertion. The flip side, or platform, can be used to increase the effectiveness (and difficulty) of such traditional exercises as pushups.
Myo-therapy Balls
Myo-therapy balls are used in myofascial release exercises. Myofascial restrictions can cause pain, headaches and restrictions of motion. Used correctly, these balls can provide requisite pressure to myofascial connective tissue restrictions. With little nodules on the surface, and crush-resistant construction, these balls are great therapy and exercise for the muscles.
Mind and Body Balls
Yoga practitioners are prime candidates for the mind and body balls, weighted balls with Velcro straps. Attach the balls to your hands with the Velcro to hold a variety of yoga poses while fatiguing muscles in the arms simultaneously. These balls are weighted from 1 to 5 lbs. and are not to be thrown or bounced.
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