Better Balance, Improved Core Strength and More Fun With the Right Exercise Ball - Here's How

One of the most enjoyable ways to tone your body is to use an exercise ball to work out. The instability of the round ball causes your core stabilizers to work with nearly every movement. If you weight train, you can use the ball instead of the bench, in some strength training exercises, or use the ball with dumbbells.

Choosing the right ball

If you want an effective work out, and who doesn't, you need a good quality ball of the correct size. One of the most common mistakes people make when choosing an exercise ball is to pick one that is too big and too cheap (cheap balls burst; enough said). To get the most out of a ball, remember that the size and quality of a ball is important. Spend a little more and buy a good quality ball; you won't be sorry.

When you sit upright on a ball, with your feet on the floor, your knees should be bent at a 90° angle. If they're more than 90° the ball is too big, if less, it's too small. Here are some average guidelines:

If you're shorter than 4'8" your ball should be about 17.1/2" (45cm)
If you're 4'8" to 5'3" your ball should be about 21.1/2" (55cm)
If you're 5'3" to 6' your ball should be about 25.1/2" (65cm)
If you're taller than 6' your ball should be about 29.1/2" (75cm)

It's easier to balance on a softer ball, so beginners may want to purchase a ball that is slightly oversized and under inflate it, so it is the correct height. With the softer ball, balance will be easier until you get the hang of it. Once you do, begin practicing with the ball fully inflated to improve your balance. When you're comfortable on a fully inflated ball, you may want to then purchase a ball of the correct size.

Don't use a ball that isn't designed for exercising. They're too flimsy to hold your weight and falling, when a ball bursts, is not as much fun as it sounds. Some reputable exercise ball manufacturers are: FitBALL, Resist-a-Ball, SPRI and Thera-Band. Most ball manufacturers also sell workout DVDs for the ball, which you may want to purchase as well.

Features to look for

Burst resistant: Falls to the ground caused by a ball that bursts, are generally the worst ball injuries, so you want to make sure you get a ball that is strong enough to hold your weight while exercising. Fortunately, the tougher materials used to make balls these days, are more puncture resistant. So get the strongest ball you can find. Tough material is also more resistant to sharp objects, if you happen to roll over one while doing your workout. In fact, it probably wouldn't hurt if you were to inspect your workout area, before each workout, just to make sure there are no staples, sewing needles or railroad spikes hiding in the carpet.

Slow ball deflation: The risk of injury is reduced if your ball is made to deflate slowly when it is punctured. Such a ball will let you down more slowly and help prevent injury. Most such injuries occur when your ball bursts and drops you to the ground suddenly; if you happen to be holding dumbbells at the time, it can be even worse; first because you can't use your hands to break your fall and second because the dumbbell strains your arms and increases your weight. Spend a few dollars more and get a slow deflating ball; it's worth it.

Weight testing: Some exercise balls are made to hold up to 1000 lbs. While you probably won't need a ball that strong, you should check the ball to see how much weight it is rated to hold. For most people, a ball that has been weight tested to hold 600 lbs. or thereabouts, should be sufficient.

With the right exercise ball, you can relax and enjoy your workout, confident that it won't let you down (literally). You can use your exercise ball, with your other strength training exercises, to add variety to your workouts. The ball will also make your core stronger, give you better balance and if nothing else, it will certainly make your workouts more fun.

Richard has been publishing articles, in multiple online venues, since 2003. Interested in researching and writing about a wide variety of topics, this author publishes articles not only here and on other article sites, but also on his own web sites. Check out his latest website about washersanddryersonline.org/index.html Washers & Dryers which discusses topics like washersanddryersonline.org/Front-Load-Washing-Machines.html Front Load Machines. This site was created to help the consumer find the right product at the right price for his needs.