Choosing the Best Exercise BallChoose the best exercise ball, learn some simple - but effective! - exercise ball exercises, and create your own exercise ball workout. Or check out some of my favorite - and free - exercise ball workouts!
Exercise balls - sometimes called stability balls - have been used by physical therapists for years to help strengthen their patients core muscles. Exercise balls showed up on the fitness scene about 10 years ago, and are often incorporated into a variety of workouts and exercise classes.The main function of an exercise ball workout is to help strengthen the core muscles. This can be done by performing ab exercises on an exercise ball. Due to the "instability" of the exercise ball, you need to recruit more muscles to keep your body stable and perform the ab exercises. Another way to increase core strength with an exercise ball is to perform exercises that would traditionally be performed on an exercise bench on the ball instead - exercises like dumbbell curls, chest presses, shoulder raises, etc. Although you are not directly working your abs, you are still using your core to help keep your balance on the ball, so your core gets an "indirect" workout. 
Just sitting on an exercise ball calls your core muscles into play. Your ab muscles continually contract to keep you seated in a stable position. You can actually purchase an exercise ball chair that can be used at home or at the office!Choosing the best exercise ball is simple when you follow a few guidelines. The first thing is to make sure you get the right size exercise ball. To make sure you've picked the right size exercise ball, sit on it and note where your knees are - they should be even with your hips or just slightly lower. If you're debating between two sizes, it's usually better to go with the larger size exercise ball, as it will provide more stability than a smaller ball. Exercise ball sizes range from 55 to 75 centimeters. The 55 cm size works well if you're five to five and a half feet tall; the 65 cm size is perfect if you're five and a half to six feet tall; and the 75 cm exercise ball is what you'll want to get if you are over six feet tall. If you are obese, you can still use an exercise ball - just look for one that is burst-resistant. Some burst-resistant exercise balls are made of a special type of vinyl and can support up to 600 pounds. Most exercise balls come with a pump to inflate the ball. Some balls also come with a tool to remove the plug that keeps the air from leaking out, which is handy if you have weak fingernails. Inflate your exercise ball to its maximum capacity; the ball will feel firm and hard, and it will be more difficult to get air into the ball when you have reached the maximum capacity. You can find regular exercise balls at sports shops or in the sporting good departments of most stores. You may have to order a burst-resistant exercise ball from an online retailer.
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