Exercise Ball Workout Tips

by Molly Rausch Certified Athletic Trainer and Certified Personal Trainer

Hello everyone! This week’s “Fitness Tip of the Week” is about using an exercise ball. This piece of exercise equipment goes by many names. Depending on why you are using it, it can be called a physioball, Swiss ball, or just generally an exercise ball. Each name hints at its diverse usefulness. From an ergonomic aspect, it can help improve posture and increase core involvement more than just sitting in a chair. From a rehabilitation or fitness aspect, it is great for stability strength improvements from the upper body to the lower body and everywhere in between. This week’s tip will help you navigate what ball is best for you and then how to use it!

Tips on Size Selection

The exercise ball is not a one size fits all. The right ball for you is largely dependent on your height. If you are under 5 feet tall, a ball that is 45 cm in diameter is generally the correct size. When you are between 4’11” and 5’4″, a ball with a diameter of 55 cm is generally correct. People with a height between 5’4″ and 5’11” should have a ball with a diameter of 65 cm. If you are 6 feet or taller, a 75 cm diameter ball is the size for you. The best way to know it’s the correct size is with the sit test. If you sit on the ball and your thighs are parallel with the ground, your knees are at a 90 degree angle, and feet are flat on the floor, the ball is the perfect size.

Tips on Getting a Full Body Workout

You have a ball that is the perfect size for you, now it’s time to put it into use! Using just your body weight and the ball, you can get a great workout that helps with core stability and muscle strengthening. Below are six exercises that make up a 30-minute strength workout. Here is what you do: