Choosing the Right Equipment for Stability Ball Exercises

Whatever you decide to call it – “Swiss ball”, “physioball”, “exercise ball”, “fitness ball” or “yoga ball” – the stability ball has proven itself to be a valuable fitness tool in anyone’s workout arsenal. After being introduced into the rehabilitation world back in the 1960s stability balls started showing up on fitness clubs more frequently in the 1990s. When it was first introduced it was viewed as another “ThighMaster” or fad exercise device but it has withstood the test of time and continues to be a well-used piece of equipment in most fitness clubs!

Stability balls can be used to challenge the body in a wide variety of ways:

• Increase flexibility and range of motion
• Increase muscular strength and endurance (through a full range of motion with or without additional weight or resistance)

The stability ball is unique in that it provides an unstable surface to rely on for support, therefore the muscles of the core (abdominals, lower back muscles, hip flexors and extensors) are constantly engaged with each and every exercise.  In addition, there are several ways to use a stability ball for support:

• Sitting on the ball (one foot or two feet on the ground)
• One or two feet on the ball (supine on hands/elbows or prone on back/shoulders)
• One or two hands on the ball (prone with one or two feet on the ground)
• Supine with shoulders on the ball (one or two feet on the ground)
• Prone with torso on the ball (one or two feet on the ground)
• Sideways with torso on the ball (one or two feet on the ground)
• Knees on the ball (with or without wall for support)
• One or two elbows on the ball (prone with one or two feet on the ground)
• Standing on the ball (with or without wall for support)

This does not even include the option to add external resistance to the stability challenge:

• Free weights
• Resistance bands and/or tubing
• Medicine balls

Choosing the Right Stability Ball

In order to get the optimal use from a stability ball it needs to be the right size for your height and limb length. The proper ball height (or width) that allows you to sit upright on the ball with both your hips and knees at 90 degrees.  For example, the following are estimated ball sizes according to height:

• 30 to 35 cm ball for people under 4 feet 10 inches tall
• 45 cm ball for people between 4 feet 8 inches and 5 feet 5 inches tall
• 55 cm ball for people between 5 feet 6 inches and 6 feet tall
• 65 cm ball for people between 6 feet and 6 feet 5 inches tall
• 75 cm ball for people over 6 feet 5 inches tall
• 85 cm ball for people who are heavier or long-legged

Keep in mind that these sizes assume that the person has limbs in proportion with their height and that the ball is truly pumped up to the right size (and has not lost air or density). If the ball is pumped up properly you may choose a smaller or larger ball to accommodate the length of your lower limbs.

Exercise Workouts Using the Stability Ball

Adding the stability ball to any workout exercises more muscles because of the instability factor. That means you can take any workout routine you are already doing using your own body weight or dumbbells (not exercise machines) and transform them by using the stability ball! Below is an example of a total body exercise ball workout:

1. Dumbbell Chest Press – lying supine with back of the shoulders on the ball, feet hip distance apart and knees at 90 degrees
2. Bent Over Dumbbell Row – sitting with tailbone on the stability ball, flexed forward over legs and dumbbells at the sides (feet together)
3. Overhead Barbell Tricep Press – sitting upright on the stability ball with feet hip distance apart and knees 90 degrees
4. Seated Bicep Curls – sitting upright on the stability ball with feet hip distance apart and knees 90 degrees
5. Lunges – with the top of the back foot on top of the stability ball, rolling it along the back leg as the front leg bends to 90 degrees
6. Hamstring Curls – lying prone with head and shoulders on the floor and heels on top of the stability ball
7. Plank – prone with elbows and forearms on top of the stability ball
8. Back Extension – prone with hips on top of the stability ball, hands behind the head and feet wider than hip distance apart on the floor

Adding a stability ball into the equation will (in most cases) increase intensity and most likely decrease the amount of time you perform an exercise because of the added instability challenge.  Regardless, remember that the rules of good fitness training still apply:

• Frequency
• Intensity
• Time
• Type

So … get the right sized stability ball, inflate it and treat it with care (for long term use), have fun exploring instability with your body and be sure to stay safe in whatever workouts you do!

Written by TodaysFitnessTrainer (trainer@todaysfitnesstrainer.com).