Whether you’re 15 or 70, the exercise ball is one of the most adaptable and least dangerous equipment to work with, provided you know how to use it properly. These large inflatable balls are useful tools for improving many aspects of fitness, such as improving balance and posture, mobility and recovery from injuries.
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Complete guide to the exercise ball: Everything you need to know to choose and use it.
In this quick guide, we answer all the questions you have about this simple but effective training aid, including how to choose an exercise ball.
What is an exercise ball?
An exercise ball is a flexible ball made of soft elastic material. It has a valve system that regulates the passage of air and controls its pressure. Once inflated, its diameter varies from 9 cm to 85 cm. Those big colored balls that you see in the gym have different names: exercise balls, stability balls, exercise balls, Swiss balls, yoga balls, or physio balls.
The exercise ball is a fun and inexpensive tool to add to your fitness routines, which can be used by children, adults, and the elderly. Some doctors and therapists also recommend it for therapeutic exercise to facilitate recovery following an injury.
If you have never tried one, you may have difficulty maintaining your stability. Training balls are unstable, which challenges and involves the core muscles during strengthening exercises. You can use the exercise ball anywhere for your fun indoor or outdoor activities.
How to use an exercise ball when you are a beginner?
Incorporating an exercise ball into your workout helps you build muscle without the hassle of pulling or lifting heavy loads. If you are using it for the first time, it may be difficult to approach it without risking falling. Here is a walkthrough for beginners on how to use an exercise ball.
Step 1: buy an exercise ball proportionate to your height
Exercise balls are available in a large variety of sizes. The size of the exercise ball should be proportional to your body size, not only for safety reasons but also to be able to train comfortably. If the ball is much bigger or smaller than you, it would be difficult to handle it during the fitness session.
As a rough guide, if you are shorter than 152cm, you should choose a ball about 45cm in diameter. If you are taller than 187 cm, you should choose a ball of about 75 cm in diameter. If you have an average height, you can choose a 55 cm or 65 cm ball.
Step 2: inflate to the maximum, then release some air
The exercise ball must never be inflated to maximum tension. Then deflate it a little before closing the valve, leaving it soft. In this case, the ball becomes easier to handle and adapts more easily to the positions of the body.
As you get used to gripping and control, you can increase the air pressure to make the ball harder and establish greater resistance to your efforts to improve your strength.
Step 3: Train in a safe and spacious area
Look for an area large enough to easily move your arms and legs safely. Remember that your ball can bounce and slide off, so a good amount of space is needed. As with any other form of exercise, there should be no blunt objects in the immediate area, capable of causing damage or detonating the ball.
The good thing about exercise ball is that it can be used indoors (such as a meeting room in the office) or outdoors (the beach or park).
What are their advantages of exercise balls?
People choose to exercise balls for training because they are a great way to tone and sculpt muscles, achieve core strength, and improve posture. Here are some of the benefits you can get from integrating the ball into your fitness routine:
- The exercise ball can increase your flexibility. Use it to your advantage to improve stretching exercises.
- The exercise ball helps you strengthen the core. The cores are those muscles in the middle of the body that help support the movements of the upper and lower body and determine the balance and stability of the body. The core muscles help protect and manage the spine and pelvis.
- An exercise ball can help you improve posture, especially if you suffer from back and spine problems. The act of sitting on the ball to balance the body helps to train and strengthen the main muscle.
- Another positive thing about using a gym ball is that it supports muscle balance. Your body is made up of muscles, and when one is stronger than the other, it creates a muscle imbalance, resulting in poor posture. But, thanks to the help of a training ball, you can involve even the ” laziest ” muscles.
- Finally, the exercise balls are quite portable and easy to use, even during normal daily and recreational activities.
When to use the exercise ball?
The great thing about the exercise ball is its versatility. Its use is not limited only to the gym but also adapts well to a domestic or work context.
Since it can be easily stored, you can safely leave it at home or transport it to the office. This way, you can put it into a small ten-minute routine during tea break or lunch.
Even just sitting on the ball in front of the PC helps relieve pressure on the spine, reducing and relieving back pain. If you are still unable to perform long sessions with the ball, you can also benefit from short periods, which will help strengthen your core and balance.
Pregnant women often choose to exercise balls to support their extra weight during prenatal workouts. And their use does not end there: they can also be used as an aid to childbirth to help with contractions during childbirth.
As for sports, they are used to stretch the joints, in yoga and pilates, for strength training and more. Many resistance exercises such as squats and push-ups can involve the ball for greater muscle toning.
Exercise ball stability and proper care
As time passes, if it is inflated, the ball will slowly lose pressure. Hence, it will be necessary to inflate it further before using it. Changes in environmental terms can also affect the pressure of the ball.
Changing space temperatures can affect the air pressure of the ball. In colder temperatures, the ball will lose pressure and shrink, and in warmer ambient temperatures, the ball will have more pressure and will expand slightly. Avoid storing the ball in direct sunlight as it will risk wearing out much faster.
Exercise balls are excellent tools for muscle development, but they can also be dangerous if used improperly. When inflating the ball, make sure not to inflate it too much or too little: both conditions can make the ball less stable and more dangerous to use.
Avoid doing exercises by keeping heavyweights on exercise balls, because they can create pressure so strong that they burst.
The Top 10 best exercise balls
The best exercise ball is one that you can easily use at work or at home, every day, to maximize your training. To get the best exercise ball, you will need to look for one with high-quality material so that it can last for many years to come and resist wear. And with a good pump, so you can easily inflate and deflate it.