Exercise Ball Tips

The exercise ball, also known as the Swiss ball, became a popular form of exercise in the late 1980s and early 1990s following its use as a physical therapy tool. Used properly, the exercise ball can help you intensify your workout by forcing you to engage your core to keep your body in proper position during strength training exercises. It can also assist in deepening and diversifying your stretching regimen.

Size Matters

To get the best workout possible, choose the right size ball for your body type. If you are a senior, or if you are out-of-shape or overweight, the American Council on Exercise recommends that you use a soft, large ball.
If you have a relatively good fitness level, your ball should be firm but with some give, and its size should correspond to your height. Ball sizes are marked by the ball's diameter. If you are under five feet tall, choose an 18-inch ball. If you are 5 feet, 1 inch to 5 feet, 7 inches tall, choose a 22-inch ball. If you are 5 feet, 8 inches to 6 feet, 2 inches tall, choose a 26-inch ball. If you are more than 6 feet, 2 inches tall, your ball should be 30 inches in diameter.

Footwear

To avoid a dangerous fall, wear athletic shoes that have traction on them or simply go without shoes or socks so that your feet will stick to the floor. Attempting to sit on a stability ball with only socks on can cause your feet to slide out from under you, typically causing the ball to roll forward and your bottom half to land on the floor. If the ball rolls backwards, you can more seriously injure your head, neck or shoulders.

Posture

Good posture is vital while using an exercise ball, particularly during seated exercises. The core should be engaged at all times during ball exercises, whether you are seated in an upward manner, lying with your back against the ball or using the ball from a standing position. By pulling your navel in toward your spine, you can engage your abdominal muscles, giving support to your back. When seated, give the spine proper alignment by reaching your head upwards, relaxing your shoulders away from your ears and stacking your upper body directly over your hips.

"Two" on the Ground

Unless you are an advanced exerciser, keeping either two hands, two feet, or a hand and a foot on the ground will give your body proper support. This is particularly important for exercises in which you are lying on the ball either prone or with your back against the ball. Your chance of falling or injuring yourself due to misalignments will be significantly reduced. Before beginning any ball exercise, place your hands or feet on the ground and ensure that you feel in control before adding weighted work or increasing the difficulty of your exercise.