Here’s a way to have a ball with exercise. Whether you call it a Swiss ball, physio ball, stability ball, or simply an exercise ball, this large inflatable is one of the most versatile pieces of workout equipment you can own (and considering how inexpensive they are, you get great bang for your buck, too).
Exercise balls are ideal for working your entire body, helping improve your flexibility, balance, coordination, and even strength, all from simple moves that people of all fitness levels can handle. Use a fitness ball to complete a round of calisthenics first thing in the morning, late in the evening, or even between household chores you’re working on.
While an exercise ball isn’t going to help you build mass—after all, they’re incredibly lightweight—you can use them to increase the difficulty of other resistance exercises, whether you prefer strength training with your bodyweight or a set of free weights. These exercises become more challenging when you’re using a ball because you’re simultaneously trying to balance yourself while you perform the moves. For example, the next time you have to do seated dumbbell curls, try sitting on an exercise ball instead of a chair or a bench. Because the ball is unstable, you’ll be forced to engage your core muscles as you lift the weight.
You can even use an exercise ball for a challenging cardio workout. Many moves you do with an exercise ball won’t raise your heart rate too much on their own, but if you do each of them in quick succession with no rest or very little rest in between, you’ll get your heart rate up and keep it up for a prolonged period of time. You’ll also burn some extra calories too!
Start With the Right Ball
Need to pick out a ball? Here’s something to keep in mind: Exercise balls come in different sizes, so you want to get one that’s the right fit for your height. While this will depend on what exercises you’re doing and what your comfort level is, you generally want to find an exercise ball that you can sit on and have your knees at a right angle when your feet are flat on the floor in front of you.
Here’s a good general guide:
5’1” – 5’7”:
55-centimeter ball
5’8” – 6’1”:
65-centimeter ball
6’2” or taller:
75-centimeter ball
You’ll be in control of inflating your exercise ball, and you can adjust its firmness according to your fitness needs and goals. A tightly inflated firm exercise ball will make exercises much more difficult than a slightly deflated ball, which has some give to it and is easier to balance. Start with a ball that’s less inflated, and then add more air to it as you become stronger and more comfortable with the workouts. Remember to always check your ball for leaks or worn-out material before beginning any workout—an exercise ball that pops underneath you while you’re performing a workout can cause injury.
Start Exercising
One great part about an exercise ball is you’re really only limited by your own creativity. You can get suggestions from a fitness trainer or online (the American Council on Exercise at acefitness.org is a great resource!), or you can start with some of these basic moves explained here:
Plank Tuck 1. For this variation on the classic plank, you’ll start in plank position with your feet balanced on top of the ball. Keep your forearms rested on the floor, shoulder width apart. Keep your core engaged and your toes rested on the ball. 2. Pull your knees forward and tuck them as close to your upper body as you can. 3. Keep your hips level as you roll the ball forward under your feet. 4. Roll the ball back and return to plank position. Repeat for 20 reps.
Balanced Bridges 1. For this variation on the classic bridge, begin by lying down with your shoulders flat against the ground and your feet positioned on top of your exercise ball. 2. Push your feet into the exercise ball and lift your hips off the floor. Keep your upper back and arms firmly on the floor. At the end of the motion, your body should be completely straight from shoulders to your knees. 3. Hold this position for approximately 10 seconds before returning to the starting position. Repeat for 20 reps.
Ball Sit-Ups 1. For this variation on classic sit-ups, sit on your exercise ball with your feet out in front of you, shoulder width apart. Your legs should form a 90-degree angle when your feet are flat on the floor. 2. Lean back onto the ball, allowing your body to form a 45-degree angle. Keep your arms crossed tight across your chest so they don’t give you any momentum—use your core muscle to perform this move. 3. Return to the starting position, holding yourself steady so you don’t fall off the ball. Keep your feet firmly planted on the floor the whole time. Repeat for 20 reps.
