You gotta have balls

Why should you start using the stability ball or expand your use?

• Proper spinal alignment - an unstable surface encourages one to use their own musculature to keep good posture and spinal alignment
  


• Core muscles- Using the ball has shown to stimulate the deep abdominal and lower back muscles while exercising



• Higher metabolic demand - the ball has greater caloric burn than traditional exercises and equipment because more muscles are involved.
  


• Better balance, stability, and coordination - all can result from regular use of the ball
  
  
• Variety and new stimulus - can add what is necessary to break through plateaus



• The great imitator - Can be used to mimic daily living and/or sport-specific activities
  
  
  

A fan of blue balls

Finding the right ball for you

• When seated, look for a 90 degree angle at the knee and hip

Height/Ball Diameter Recommendation

• Less than 5´- 45cm
  
• 5´ to 5´7´´ - 55cm
  
• 5´7 to 6´2´´ - 65cm
  
• Over 6´2´´ - 75cm

Answers by Stability Ball Guru Juan Carlos Santana

Is a deflated ball more or less stable?

Although a deflated ball has more surface area contact with the ground, it is less stable due to the slow reaction forces with the body surface (e.g. the hands). When a ball is deflated, it is hard to find and maintain the center of mass under the body’s base of support, thus making it hard to balance.

Does one develop stability or balance when using the ball?

Exercises requiring less force develop balance, while exercises requiring more force develop stability. Stability is by far the most important component to develop with the stability ball.

Lance's tips for ball beginners:

• Lighten up - your weights, absolute strength decreases with stability ball exercises

• Too close for comfort - widen your foot position for a better base of support

• Staring contest - pick a stationary focus point to keep your gaze on to help balance

• Start slowly - substitute one stability ball exercise into your routine at a time

• Ask a pro - seek out a personal trainer to correct form and give you appropriate exercises