Get on the Ball

Bounce your way to better fitness!

Choose the right size

As Debbie Hughes of Orefield shows, a correctly sized ball keeps your thighs parallel to the floor. If knees are higher than hips, you need a bigger ball, and vice versa.

Want a fun, effective workout that doesn’t require a lot of money or equipment? Get on the ball—literally.

“For as little as $10, you can buy this great piece of equipment that will work out your entire body,” says fitness specialist Sharon Hyndshaw of Lehigh Valley Hospital and Health Network. With an exercise ball (also called a balance or stability ball), you can strength train, stretch, get an aerobic workout and build your core muscles with Pilates-style toning and conditioning exercises. You also can use it to rev up your usual routine. Since it’s an unstable surface, the ball makes it more challenging to lift weights or do sit-ups and push-ups.

“Because you’re balancing on the ball while exercising your arms or legs, you’re engaging your core muscles—abdominals, back and buttocks—without really thinking about it,” says Hyndshaw’s colleague, physical therapist Jennifer Roeder. By using all these muscles at the same time, you get a more effective workout.

Another benefit of the ball is improved balance and functional strength. “Everything from picking up your children to getting groceries out of the car will be easier,” Roeder says.

You can find balance balls in general retail and sporting goods stores and online. Look for a model that comes with a pump and, at the very least, a pamphlet outlining basic exercises. For around $25 and up, you can find a ball that comes with an instructional DVD or videotape. Since balls are sold in different sizes, check the chart on the packaging that shows which size ball is right for your height.

People of nearly any age can safely incorporate an exercise ball into their workouts, but young children and anyone with balance problems should be supervised.

With its roots in physical therapy, the ball is a helpful tool for people with special needs. For example, you can ease discomfort during pregnancy by strengthening your back and stomach muscles. During labor, the ball can be a comfortable surface to sit on as your pelvis expands. Once the baby arrives, the ball can become your rocking chair to soothe her when she cries, as the bouncing motion can mimic the womb.

For those with back pain, the ball can be useful in strengthening the supporting muscles—but clear it with your physician or physical therapist, who can give you specific exercises for the pain.

Want to Know More about ball exercises to do while you’re pregnant or to help prevent back pain? Call 610-402-CARE.

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