Stability Balls and Simple Exercises for Using Them

Stability balls are large air-inflated balls made from soft PVC elastic. They come in a range of sizes from 14 to 34 inches in diameter. Stability balls are used in physical therapy, to train athletes and for exercise purposes. First dubbed the Swiss Ball, it was made as a toy in Italy in the 1960's before it was discovered to be useful in physical fitness. Stability balls are currently referred to by a variety of different names such as exercise ball, body ball, fitness ball, gymnastic ball, Pilate's ball, and yoga ball, among others.

The main function of stability balls is the strengthen the core of your body. In the 1980's fitness experts realized that most exercises focused on the lower body and ignored the trunk. More attention began to be paid to the muscles that stabilize the body, the muscles of the abdomen, and back. These stability balls were introduced to balance and strengthen these muscles.

Besides being used in Pilate's, yoga, and other exercise disciplines, there are solo numerous exercises a person can do with the help of a stability ball to strengthen the core of their body.

Crunches: Lay back on the ball with it under the center of your back. Pressing your lower back into the ball, tighten your abdomen and curl upward slowly. Then return to the reclined starting position. Once you get the hang of this, exercise your obliques by curling your body toward alternately from side to side.

Push ups: Facing the ball face down with it under your stomach. Roll forward until the ball is under your thighs with your arms on the floor supporting your upper body. Do push ups from this position with your head and body remaining straight, making a see-saw motion. Do the push ups slowly pausing for three seconds each time you raise your body.

Squats: Using a stability ball will make doing squats much easier. First, find a clear space on the wall. While standing with your feet shoulder-width apart, place the ball between the small of your back and the wall. Bend your knees, lowering your body 5 - 10 inches, hold for three seconds and return to starting position.

Ball pass sit-ups: Begin by lying flat on your back holding the stability ball in your hands above you. Lift your feet a few inches from the floor and place the ball between your calves. Next, lift your upper body keeping the head, neck, and shoulder straight while lifting your legs at the same time. Take the ball from between your legs and return to starting position. Lift your upper body and legs again, and put the ball back between your leg. Continue to pass the ball back and forth ten to twelve times.

Sitting still: Sitting on a stability ball while you work can improve the muscles of your core. You only need concentrate on sitting upright to strengthen back and abdomen muscles. You can occasionally spend some time bouncing to strengthen your leg muscles.

When choosing your stability ball, be sure to purchase the right size according to your height. If you are under 5'10" should choose a 21 inch ball. If you are over 5'10" should use a 25 inch stability ball. Test out the ball sizes before you purchase it by sitting on it. Your thighs should be parallel to the floor when you sit on the ball.