When it comes to outfitting a home gym, you’re probably familiar with essentials like a mat, dumbbells, and resistance bands. But if you haven’t added an exercise ball to your arsenal yet, you’re seriously missing out.
Also known as stability balls, Swiss balls, yoga balls, or physio balls, these large, inflatable globes can be extremely useful in helping you to reach your fitness goals (that’s why you’ve seen them at the gym or at a physical therapist’s office). They can help improve your strength, balance, and flexibility, says Kyle Gonzalez, a NSCA-certified coach and performance manager at Future.
What kind of workouts are exercise balls used for?
According to personal trainers, physical therapists, and coaches, exercise balls can help you do three things:
✔️ Strengthen your core: Your core is composed of the muscles that stabilize and move your pelvis, lower back, hips, and trunk. They help you balance, twist, change direction, and more. An exercise ball can assist in targeting these muscles by creating some wobbliness that your body has to compensate for, says Gonzalez. “This instability increases engagement in your smaller stabilizing muscles that are often underutilized,” he explains. For that reason, he likes to use an exercise ball with push-ups, squats, sit-ups, and other exercises.
That being said, it can be dangerous to use a physio ball if you’re new to a movement or to the ball itself. Consult a fitness professional to check your form before you incorporate ball-work into your regular routine.
✔️ Increase your range of motion: Because of their height and circular shape, exercise balls “can be used to add greater range [of motion] to an exercise,” says Mahri Relin, a pre- and postnatal exercise specialist and founder of Body Conceptions. For example, to improve your hip mobility, you could use one while performing a lunge (with one foot forward, you would place the top of your back foot on the ball).
You can use an exercise ball for various stretches, as well. Simply laying back on the ball is a great way to stretch your lower back and open up your chest and spine.
✔️ Create extra support: Because of their soft yet firm malleability, exercise balls are perfect to sit on or lean against when you’re doing an exercise that requires additional support. “I love the ball because it's soft and welcoming,” says Theresa Marko, P.T., D.P.T., O.C.S., a board-certified orthopaedic clinical specialist in physical therapy and owner of Marko Physical Therapy. She particularly likes using them with patients who have arthritis in their hands or knees since they have trouble bearing weight on those joints.
Relin also likes using balls with her pre- and postnatal clients. “They allow women to continue exercising even when they have back pain or feel extra tired,” she says.
How do I know which size exercise ball to get?
You want one that works for your height so you can do your exercises as comfortably as possible, says Karena Wu, D.P.T., owner of ActiveCare Physical Therapy. When you sit on it, your legs should be bent at a 90-degree angle. (So, no judgement if you wind up turning yours into a desk chair!)
If you’re ordering one online, look at the brand-specific chart that says which diameter would work best for how tall you are.
What should I look for in an exercise ball?
The quality of the ball is crucial. Before making a purchase, make sure the ball is made of anti-burst and slip-resistant material, recommends Relin.
You’ll know the ball is durable if it can bear your weight without deflating or rupturing. Meanwhile, slip-resistant ridges can create enough friction to reduce the chances of you falling on your tail.
Ready to get rolling? Read on to discover the best exercise balls for any kind of workout.