How to Use a Balance Ball for Increased Fitness

A balance ball - also known as a Swiss ball, exercise ball, stability ball, fitness ball or yoga ball - is a ball made from soft, elastic PVC with a diameter of approximately 14 to 34 inches. Balance balls first hit the fitness scene as a physical therapy tool. As they gained popularity, trainers began to use them for building muscle and increasing fitness.

Balance balls are a great way to exercise in the privacy of your own home; they are fun, easy to use and relatively inexpensive. Just few minutes on the exercise ball can improve your muscle tone, balance and flexibility. And best of all, there's no expensive gym memberships required.

How does a balance ball work?

The instability of a balance ball makes it an effective training tool. Because the ball is unstable, your muscles are forced to make constant micro-adjustments. These muscle adjustments improve your balance, flexibility and conditioning.

Exercise ball crunches work your abs thoroughly because each crunch engages not only the front abdominal area but also the oblique muscles and back muscles simultaneously.

Enjoy your exercise ball while stretching, building muscle and increasing flexibility.

Get acquainted with the balance ball

The best way to get acquainted is to lie back over the ball and stretch out, the weight of your head gently elongating your neck. Relax into the position. Take a deep breath. Gently roll back and forth, letting gravity create space in your back.

Your abs must work to stabilize you on the ball, thereby building muscle and increasing balance.

Do this for 5 minutes or more to stretch, increase flexibility and encourage your neck and back to loosen. This lengthening exercise feels great any time of day.

Crunches on the balance ball

Next, increase core muscle strength with exercise ball crunches. Sit on top of the ball with your feet planted firmly on the floor, thighs parallel with the floor. Slowly roll forward, sliding down until the bottom half of your gluteus is off the ball and your lower back is centered on the ball. Place your hands at the sides of your head, don't clasp them behind your head or you may pull yourself up with your arm strength, putting pressure on your neck. Think of crunching your upper body forward. Clinch your abs at the top of the movement, and then slowly lower yourself with control.

Squats on the balance ball

Once you've mastered exercise ball crunches, add squats to the routine. Squats tone your legs and build muscles in your quadriceps. Begin the exercise with your back facing the wall, feet hip width apart and toes pointing forward. Place the balance ball between your lower back and the wall. Wiggle until you feel comfortable, leaning back into the exercise ball slightly. Slowly bend your knees and lower yourself into a squat position (allowing the exercise ball to roll down the wall with you). Keep your back parallel to the wall. Stop when your thighs are parallel to the floor; make sure your knees do not go past your toes. Squeeze your gluts and keep them clinched as you and push yourself back up to the starting position.

If necessary, start with shallow squats at first and build up to a full squat. For building muscle, add hand weights.

Use the balance ball daily

To enjoy your exercise ball and tone muscle, sit on the ball rather than a chair.

It's fun and beneficial to bounce as you sit on your balance ball. To help find an upright seated position, bounce while emphasizing the upward motion, rising up through your chest and neck with your head balanced on top. Bounce for at least 5 minutes to get your blood pumping into all areas of your body. You'll feel stretched out, loose and energized afterward.

Exercise balls are a fun way to build muscle and increase balance. A few minutes every day will make a difference in your overall muscle tone, balance and flexibility.

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