Exercise or stability balls can add some variety to your workout routine, whether it is at home or at the gym. Stability balls are favorites with health professionals, like personal trainers, fitness instructors, and weight-loss coaches. Before you dive into the next workout, here are a few ways to enhance your workout with a stability ball.
Size: If you are going to get the most out of your exercise ball workout, you will need to ensure you have the right size ball. Sizing is based on height. If you are between 5’1 and 5’8, a 55cm ball will work for you. If you are between 5’9 and 6’2, you will want to opt for a 65cm ball.
Flexibility Training: The exercise ball is an excellent tool to help increase flexibility. It is relatively simple to do stretches on a stability ball. You can easily move your hips forward, backward, and side to side to get a good hip stretch. Consider using the ball for yoga and Pilates workouts to add some variety.
Core Training: The primary purpose of exercise balls is to help develop a strong abdominal core. Simply sitting on a stability ball helps develop a strong core, because your core muscles contract to make up for the instability. Some people even replace their office chairs with the stability ball for a few hours a day to help develop their core and to help with their posture (a weight-loss coach office tip!). While you can get some benefits of sitting on the ball without actually working out, you can make the most of the ball by doing more than just sitting. Try to do crunches, oblique exercises, and twist on the exercise ball to further develop your core.
Weight Training: If you are going to use your exercise ball for weight training, you want to make sure your ball is sturdy enough for weight training. Most exercise balls are high quality and can withstand weight training, but cheaper balls may not be suitable for weight training.