Exercise Balls and Workouts

Exercise balls are large balls, usually 14 to 34 inches wide, made out of soft elastic and filled with air. Traditionally termed as a “Swiss Ball” in 1963, these exercise balls were originally used for newborn and infant treatment programs. Since then, the balls have acquired many names such as Pezzi balls, balance balls, fitness balls and therapy balls. The uses have also increased dramatically, being utilized in labor, physical therapy and athletic exercise.

Benefits

Using an exercise ball during a workout makes the body work harder because it uses muscles to remain balanced on the ball. The floor serves as a very stable workout surface while the ball is supple, making the body constantly adjust. Exercise balls usually target the abdominal and back muscles, so most workouts using exercise balls focus on these areas. 

Common Exercises

Almost any exercise traditionally done while standing or sitting can be modified to include an exercise ball. Push-ups can be done with an exercise ball by placing it under your thighs so that your feet are up in the air and your hands are on the ground. Push-ups are then performed as they would be done on the floor, by lowering your upper body to the floor and then returning to your original position. Crunches can also be completed with an exercise ball. If the floor seems too hard for your back, then this is a great alternative. Lie on the ball so that it is supporting your middle back and keep your feet flat on the floor. Place your hands behind your head and crunch up using your abdominal muscles (not with your neck or hands). Squats are also easily done with an exercise ball. Find a wall with a lot of space and place the ball between your back and the wall. Position your feet shoulder-width apart and gently bend at the knees so that you lower 5 to 10 inches by rolling against the ball. Hold the squat for a few seconds and then roll back up to your original standing position.