Yoga ball, exercise ball, gym ball, fitness ball — whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.
When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.
4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball
Now that you know which size ball to use, here are some ways you can use it:
- Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.
To see the other exercise ball ideas, read more.
- Use it to elevate parts of your body. Raising your upper or lower body on a ball can help target specific muscle groups more effectively. Try doing push-ups or bridge leg lifts with a ball and you'll end up working many muscles at one time.
- Do ab work. Crunches, abdominal twists, and bicycle crunches are so much more challenging on a ball, since lying on one engages your abs even before you start doing any exercises.
- Do yoga and Pilates moves. You can tone and increase flexibility by using a ball to do basic poses and exercises. Do backbends and back strengthening exercises such as prone leg raises. A ball can also support your body weight to help you balance when trying challenging poses such as Scorpion.
Marni
Ruco Line
Bottega Veneta
I would suggestion for anyone that wants to get a ball to try it out first to make sure the size is right for you. When I got my ball, I went by what they say I should have for my height and it turned out to be too small. Your thighs should be parallel to the floor and not angled down.
1I like to do ab work on the ball!
2This is my favorite piece of workout equipment.
3Good to know!
4Ohmygosh, this is REALLY important. I tore some ligaments in my back working with a ball that was too small for me.
On that note, a whine: why is it so freakin' hard to find 75cm balls at any gym or class I go to? I don't like having to do my ab work at home!
5I wish that I had room to store one of these without deflating it every time I had to put it away. I would love to exercise with one.
6I agree with the previous posters. I'm 5'3", but I use a 65 cm ball because a 55 is just not quite right. My legs are totally angled down, and it feels uncomfortable to my back.
7I always thought the size of the ball had to do with the intensity of the workout! I'm 5'6" and I always choose the smallest ball because it seems more challenging than the medium sized one. Maybe it's just more challenging because I'm not using the right one for my body!
8My dad just mention to me earlier that balls are being recalled because they have been bursting. I am not sure which ones are being recalled, but anyone here that has one, you may want to look it up to make sure it is not yours.
Elizabeth 1981, I use the same one, when I got it I thought my height was about 5' 3 (turns out I am taller), so I got the 55 cm ball. I ended up returning it and get the 65cm.
On storing, I tend to put my ball in an area of my room where it is not going to be in the way or too much in the way and have it placed on a pilates ring - keeps it from rolling.
I think I remember earlier (but after my previous post) reading somewhere that you shouldn't to follow the height for the size of ball you should use, but you should follow the way your legs are when you sit on it.
9I'm 5'2", my husband is 6'2"... we went with a 65 cm so we would only have one in the house.
10i love doing workouts with the exercise ball. it's really intense.
11If you're having issues with your ball being too small, check it to make sure you have it inflated all the way. If it's not inflated enough, you'll sit too low on it and it won't give you as tough of a workout. I personally LOVE my exercise ball...I use it as a chair sometimes and I do crunches on it too. I also sometimes lay on my back and hold the ball between my legs and lift it toward my chest...it's really tough!
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