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Stability Ball Exercises

Getting the most from stability ball exercises

A gym ball or stability ball exercises your stomach, back and butt muscles. It also improves posture, increases core strength and hones your balance.

Your local fitness center usually offers stability ball exercises, either as stand-alone classes or as part of another class, like dancing or Pilates.

The right size and shape

Stability balls come in a variety of sizes and can be used by all ages. Stability ball exercises are often related to the full body so getting the right size ball can give you a better result.

The average person needs a ball of 70cm in diameter, the shorter you are the smaller ball you can use.

When starting stability ball exercises make sure the ball is inflated correctly, it should not be too hard but should support your weight easily. If the ball feels too soft make sure to swap it for another one as using the ball incorrectly could cause injury.

The ABC’s of Stability ball exercises

Ask your trainer for advice before using a stability ball

Balance exercises should be learned before strength exercises.

Careful attention to your body during exercise is very important. If you develop a headache, dizziness or severe pain you should stop immediately and consult with your fitness instructor or doctor.

Stability ball exercises that improve stretching

Stretching helps your general mobility as well as aids in other fitness activities. Stability ball exercises are a great way to improve your body’s stretching limits.

Start by lying on your back over the ball. The ball should touch most of you back supporting you firmly. Lean back and hold the position for a few seconds.

When you are well balanced turn onto your side and hold the position, being careful to control your weight distribution on the ball. Start on your back again and turn to the other side and hold the position for a few seconds.

Getting the balance right

Impaired balance and posture can lead to a range of other discomforts, notably neck and lower back pain, limb numbness and even chronic pain in joints.

To find out if you need to improve your balance with stability ball exercises you can try standing on one leg and closing your eyes. If you overbalance when your eyes are closed then you natural balance may be impaired.

Balance can be improved using a stability ball. Exercises range from simple pelvic lifts while lying face up over the ball to seated balance exercises where your entire weight is held by the ball. It is important to work your way up the balance exercises and not try to do them all at once, as balancing without practice can cause you to lose your balance and fall. Stability ball exercises are generally very safe as they are done near the ground. You should never stand on a stability ball; there are alternate methods of increasing standing balance.

Strength and stamina

Stability ball exercises that target the stomach and lower back are very effective. Strength can be improved by doing sit ups or crunches on a stability ball. Exercises that work the buttocks and lower back are done in movements called bridges, where the ball supports your body and your arms or legs rest on the floor.