An exercise ball is an inflatable piece of exercise equipment used to enhance routines and isolate core muscles. Physical therapists first used them for rehabilitation, and now fitness experts have developed programs that incorporate them. It’s important to use quality equipment and work at your own pace.
An exercise ball (also known as a stability ball) is an inflatable piece of exercise equipment that is typically constructed of heavy-gauge vinyl or PVC rubber. When inflated, an exercise ball looks much like an oversized beach ball with reinforced ribbing as an anti-burst feature. Athletes use exercise balls to enhance their routines and isolate the core muscles of the abdomen, chest, and back. An exercise ball creates instability, forcing the user to engage these core muscles to counter a loss of balance. Many exercise programs emphasize daily ab work, so adding a stability or exercise ball can reduce the need for isolated ab workouts.
The first health professionals to use fitness balls were physical therapists. Patients who needed stretching and range of motion rehabilitation often found the floors extremely uncomfortable. A group of physiotherapists decided that it might be easier to bring the floor closer to a disabled patient instead of placing them on the floor. They developed a crude exercise ball that allowed patients to perform these stretches and isolation exercises without damaging their joints. As the popularity of stability ball therapy grew, other health and fitness experts looked for ways to incorporate exercise balls into their own exercise regimens.
Today, many fitness experts have developed exercise programs that emphasize the use of an exercise ball. The traditional sit-ups have been replaced by different forms of sit-ups. An exercise ball can allow users to assume different positions to isolate the obliques, upper and lower abdominal muscles. Strength training with free weights can be performed while sitting on a stability ball, adding the extra dimension of core strengthening. An exercise ball can also change the mechanics of traditional isometric exercises. Push-ups performed on a stability ball can add emphasis to the arms and shoulders by taking the legs out of the equation.
If you want to follow a fitness ball exercise program, there are a few important things to consider first. An exercise ball may take some of the weight off your joints or bring the floor closer, but it doesn’t make the exercise any easier. Exercise ball workouts can be just as intense as aerobics or Pilates, so make sure you’re physically healthy enough to begin an exercise regimen of this intensity. Second, only use quality equipment while exercising. Inferior quality fitness balls have been known to explode unexpectedly, so be sure to only buy a ball that is rated for your height and weight. Never over inflate an exercise ball, you want to feel some “give” when you put your full weight on it and bounce into place. Finally, never overdo an exercise simply because it feels easier to perform on a fitness ball. Many exercises with a stability ball can be modified to accommodate beginners, so work at your own pace until you feel confident enough to keep up with the instructor.
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