Stability Balls Workouts

If you've gone into a gym lately, you've probably seen a few stability balls being used by the personal trainers or people who are working out. Often called Pilates balls, they provide many ways to spice up your workout. Typically, stability balls are made of heavy-duty rubber and filled with air, making them light weight and durable. Typically, stability balls are between 18 and 30 inches (50 cm to 90 cm) in diameter.

Stability balls help promote good balance and improve core strength. Because they provide an unstable base when you sit on them, your body needs to compensate to remain in the position you are working from. This engages the muscles that keep your torso stabilized -- the abdominals, obliques and lower back -- much more than if you were to perform these same exercises while standing, or seated on a bench. A strong and stable core is the base from which every successful exercise begins.

Stability Ball Exercises:

• Sit-ups: By doing sit-ups on a stability ball, you can relieve strain on your lower back and get a better range of motion, because your back will be hyperextended slightly.


• Back Extensions: Like doing a sit-up backwards, you can bend over the stability ball and lift your body by straightening out your back. This is also a good exercise for the upper glutes.


• Weights: Lifting weights, especially one arm at a time, while seated on a stability ball is an excellent way to engage the core.

Some people replace their desk or office chair with a stability ball to get same benefits without going to the gym. And now, even schools are adding stability balls to classrooms to help students improve their posture.