Stability Balls

Balance and core strengthening made simple

Swiss balls, balance balls, exercise balls, stability balls - whatever you call them they’ve definitely more than overcome their status as a fitness fad.

Few other pieces of exercise equipment can claim to work the body’s core and stabilizer muscles as thoroughly, while making workout routines easier and more convenient. And that's just the start of what you can do with a stability ball.

What are they?

Think of an oversized beach ball made of a thick rubbery material. They’re strong enough for almost anyone to sit and bounce around on.

Exercise balls are often included in yoga and Pilates classes. If you work in an office you might see them being used as makeshift chairs by fellow cube-dwellers (or executives who want to show they’re in touch with employee trends).

Choosing a stability ball

Stability balls range from 30 to 85 cm. Your height will determine which size is right. When sitting on a stability ball your thighs should be parallel to the floor (at a 90 degree angle). Hips should be in line with or slightly higher than the knees.

• Under 4' 6" - 30 cm
• 4' 6" to 5' 0" - 45 cm
• 5' 1" to 5' 7" - 55 cm
• 5' 8" to 6' 1" - 65 cm
• 6' 2" to 6' 7" - 75 cm
  

If you can it’s a good idea to try a friend’s exercise ball out before buying your own. Some people prefer not to fully inflate their ball because they find it too firm. In this case a larger, underinflated ball might be necessary. People with long legs for their height may also find they like larger stability balls.

What to look for in a stability ball

• Look for a burst-proof stability ball, which means it will slowly deflate if punctured. Balls with textured materials are often burst-proof, but it pays to be sure.
• Check to see what weight it’s rated for. Most exercise balls can handle well over 500 lbs.
• If you want to try something different, and a little easier, look for balance balls with legs or ballast balls.
  

The legs hold the ball in place while you’re working and keep it from rolling away while you’re not. Added weights (five pounds) in BOSU’s ballast ball make it easier to stay balanced during floor exercises and add weight to your cardio and strength-training moves.

Brands

Some well-known stability ball makers include SPRI, Fitball, Gaiam and Resist-A-Ball.

Price

A stability ball can cost as little as $5 or $10 or as much as $50. Some people choose to pay more for quality equipment that’ll last longer and offer increased safety, but many of the best quality balls are still reasonably priced.

If you don’t have significant weight concerns there’s no need paying more for a stability ball just because it has extra burst-resistance.