What is a stability ball?
A stability ball (also known as a fitness ball, Pilates ball, yoga ball, and Swiss ball) is an inflatable piece of exercise equipment generally made from durable vinyl or PVC. The balls come in sizes ranging from 12 to 34 inches in diameter (30cm - 85cm) that correspond to the height of the user. The well-constructed ball is generally sturdy enough to be used by participants of virtually any weight so long as they are used as pieces of exercise equipment and not toys.
Because of the roundness and instability of the ball, exercises must use the core muscles of their abdomen, hips and legs to keep balanced while they exercise. This additional muscular stress adds to the intensity of a workout and utilizes muscles that can otherwise be difficult to exercise. According to published research, use of a stability ball increases the number of exercise fibers involved in a workout compared to traditional floor exercises alone. This increased fiber involvement means that muscles will grow stronger and more benefit will be derived from a fixed-duration workout. In layman’s terms, 30 minutes of floor exercise with a stability ball gives a better workout than 30 minutes of floor exercise without.
In addition to floor exercises such as situps, pushups and crunches - stability balls are often used in conjuction with weight training, adding an additional benefit of core muscle training while the user has to balance on the ball while completing weight training exercise.
Stability balls have become commonplace in gyms and health clubs and are used in both classroom and one-on-one instruction. They are also becoming increasingly popular for home usage with professional quality balls available for between $20 and $80 and a wealth of books and videos to aid customers in their usage.
When purchasing a stability ball, make sure you purchase one rated for your particular height and weight. Inspect the ball closely for leaks or defects and follow the manfucturer’s instructions for inflation and usage. Many balls require that customers inflate them to 80 percent for 24 hours before inflating them the rest of the way. Because the ball will work muscles you may not be accustomed to stressing, be certain not to overdo initial workouts as your body adjusts. If you have any concerns about the suitability of adding a stability ball to your workouts, consult with your local physician.
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