Exercise Ball Workouts

When it comes to exercise equipment, sometimes simpler is better. Simple equipment can be adapted for a variety of exercises, so you don't have to go out and buy something else when you're ready to pursue a different goal (such as working on a different muscle group). And few exercise products are simpler than the stability ball.

The stability ball was developed in the 1960s for use in physical therapy. It was most often used in people with orthopedic problems. But it quickly caught on as a versatile tool for athletic training, and today is used in gyms and homes everywhere.

The exercise ball's most common use is for strengthening muscles by providing an unstable surface to exercise on. This forces the muscles to continuously readjust in order to maintain posture and keep balance. In most exercises, the muscles that benefit from this are the abdominal and back muscles.

Stability balls are not associated with any one type of exercise. They have been used in weight training, yoga, Pilates and more. They are particularly useful in exercises of any kind that target the core. Simple exercises such as sit-ups can be enhanced by the use of a stability ball, and it provides the opportunity for unique exercises such as balancing the entire body on the ball.

Choosing a Stability Ball

Stability balls are not one size fits all. The size you need depends on your height, and more precisely, your leg length. In general, those under 5' tall should use a 45 centimeter ball, those who are 5' to 5'7" should use a 55 centimeter ball, and those who are 5'8" to 6'2" should use a 65 centimeter ball.

When you're sitting on the exercise ball, your legs should be at a 90-degree angle. Your thighs should be parallel to the floor, and the hips should be at the same height as your knees. If you have to stretch your legs out so that your feet touch the floor, the ball is too large.

Firmer balls provide the most benefit, because they are more challenging to balance on. But those who are overweight, the elderly, and people who are seriously out of shape often do better with a softer ball. You can find a variety of stability balls to choose from at most sporting goods stores, or you can order one that meets your specifications online.

The stability ball is great for those at all fitness levels. It may require some getting used to, but once you get the hang of it, keeping your balance is like second nature. A stability ball is an excellent fitness investment, because it will help you get more out of any workout.