Exercising With a Stability Ball

Have you ever noticed the large balls sitting in the corner of the gym and wondered what to do with them?  Wishing to be brave enough to use one, but terrified of falling off?  Or perhaps you saw some great exercises on YouTube and bought one of these balls thinking it was going to be the answer to your fitness dilemma.  But now it sits lonely in the corner (except when the kids steal it to play kickball).  Stability balls are a staple in most gyms and a versatile yet inexpensive piece of equipment for those exercising at home. 

Stability balls, also called “Swiss balls,” were used by a Swiss pediatrician and an English physical therapist in Switzerland in the 1950’s to help treat childhood neurological diseases.  They believed that postural correction and movement awareness were essential in treating conditions such as cerebral palsy.   For many years, physical therapists have used the balls achieve these same goals with patients and to strengthen their core muscles.  In the ‘90’s the athletic world started to incorporate training on stability balls.  From there it didn’t take long before the fitness world brought this tool into gyms and classes not only as an aid in helping people strengthen their core muscles, but also to improve flexibility and coordination.

So what exactly makes the stability ball a great tool for strengthening core muscles?  If you have ever tried to sit on one, you will know!  Balance starts in your core.  So when you sit on an unsteady surface, the deep abdominal and back muscles that make up your “core” are forced to activate to hold your body steady.  Now if you lean back and try to perform an abdominal crunch, your muscles, already activated by the task of holding your body steady on an unsteady surface, will have to work harder to perform a task that may have seemed much easier when lying on the hard surface of the floor.

While most people think of abdominals when they think of core muscles, it is important to remember that muscles in your back are also part of your core.  When training on the ball you will develop the deep muscles that stabilize the spine.  Traditionally, exercises such as deadlifts and good mornings have often been used to strengthen the back.  While these are great exercises for strengthening the hips and spinal erectors, they don’t develop the deep spinal stabilizers (interspinales, multifidus, and rotatores).  By incorporating the ball into your workout, you can develop these deep stabilizers which, in turn, will improve posture and help prevent injury.

The balls range in size from 45 cm to 75 cm.  Size does matter and it’s important to know which size is the right size for you.  So which size is the right size?  It depends on your height.  If you are between 4’ 11” and 5’ 3” you should use a 55 cm ball.  Those who are 5’ 4” to 5’ 10” should use a 65 cm ball.  For people who are 5’ 11” and up, a 75 cm ball will be most effective.  Although you will get the optimal benefit of training with a stability ball when you are using the proper size, if only one size is available you will still benefit from using the ball.  Most gyms supply 65 cm balls as they will fit the largest range of people.

If you are interested in learning more about incorporating the stability ball into your workout, including specific exercises and proper form, I will be offering a Stability Ball Seminar on Friday, October 21, at 4:30pm and Monday, October 24, at 11:00am.  The seminar will be 1 ½ hours and size will be limited.  The cost is $25.  If you are interested I can be contacted at achievefit@yahoo.com, on Facebook at Achieve Fitness, or at 631-806-9614.