Gym Ball Exercises

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By J.D. Wollf
eHow Contributing Writer

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Want a workout with a little bounce to it? Try a gym ball. A gym ball--also called a balance ball, body ball, exercise ball, fitness ball or stability ball--is a large inflatable plastic ball used in exercise routines. Gym balls are commonly found at fitness clubs or in yoga or Pilates classes, but you can also purchase your own gym ball and try exercises at home.

Function

Using a gym ball helps you gain extra strength because the instability of the ball forces you to move slightly to keep your balance as you exercise. In the process, you use more muscle groups. Gym balls are especially good at working the abdominal and back muscles, known as the core muscles. They're also an option if you simply want a softer surface for your exercises, and can be used as alternatives to weights in some cases.

Purchasing

If you'd like to purchase your own gym ball for home use, make sure to get the right size for your body. Try the gym ball out before you buy by sitting on it. Your hips should be level with or a bit above your knees. If you're worried about your weight putting pressure on the gym ball or about the gym ball hitting a sharp object, a burst-resistant gym ball is a good idea. These balls can still tear, but if they do air leaks out slowly, preventing you from falling straight onto the floor.

Exercises

Many gym ball exercises are modified versions of simple exercises, such as squats, planks and sit-ups. Other exercises make the gym ball a part of the exercise, by doing something such as squeezing the ball between your legs and lifting it (see Resources for specific exercises). Gym balls also make a good base for upper body weight exercises. Exercising using gym balls is often part of physical therapy treatment for people with lower back problems. Many of the exercises focus on spine rotation, stretching and pelvic isolation. Exercises that build up the core muscles also help ease back pain.

Specialty Use

Some people bring their gym ball into the office to replace their desk chairs. It is believed that sitting on the ball forces desk-bound workers to constantly use their core muscles. "Birthing balls" are gym balls repurposed for pregnant women. Pregnant women may find it more comfortable to sit on the ball than on the chair. Walking helps quicken labor but it can become tiring. A birthing ball allows a woman in labor to sit and rest her legs while still moving the pelvis.

Warning

If you suffer from a spinal disease or unstable spinal injury, don't use a gym ball. It's also not a good idea to use a gym ball if you're beginning an episode of lower back pain. If you start feeling pain during your gym ball workout or if you feel as if you can't control the ball, stop exercising. Because a gym ball works more muscle groups, you may not be able to do as many sets of your favorite exercise routine as you're used to at first.