Online Exercising Ball Classes

Exercising Ball Workout

The exercise ball, also known as a gym ball, balancing ball, Swiss ball, medicine ball or fitness ball, is more than just a fun way to sit and bounce; it's also a great way to develop strength, cardiac endurance, and balance.

What size gym ball should we use?

To get the most out of a bouncy fitness routine, select the appropriate size exercising ball. Most balls are available in three diameters based on the user's height, though some are available in four or five.

• A 55-centimeter ball is appropriate for people standing between 5 feet and 5 feet, 5 inches tall.

• People between the heights of 5 feet, 6 inches and 5 feet, 11 inches should use a 65-centimeter ball, while people between the heights of 6 feet and 6 feet, 3 inches should use a 75-centimeter ball.

The height ranges recommended by stability ball manufacturers vary slightly, but here's a good rule of thumb: Examine your hips and knees while sitting on the ball. You're good to go if they're at right angles to the floor.

How to Perform This Workout

Your reps and sets will be determined by your level of fitness. We recommend 3–5 sets of 10–20 reps for the majority of these gym ball exercises. After a few workouts, try increasing the reps to really put that strength to the test. 

The Advantages of Gym Ball Exercises

The primary advantage of using gym ball is that the body responds to the instability of the ball in order to maintain balance, resulting in increased activation of core muscles, which can result in back and spine health improvement, stability of core, muscle and posture balance.

Crunches on a gym ball, according to a 2007 study, will train the abs while also significantly increasing muscle activity. They are also useful for regaining fitness after an injury because they reduce muscle and spinal strain during certain movements.

A 2013 study discovered that stability ball exercises were beneficial for people suffering from lower back pain. Another study discovered that working with an exercise ball for 20 minutes five times a week for two months could significantly improve muscle activity in the back, abs, and glutes in older adults.