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Exercise Balls, also known as stability balls or Swiss balls, are large, inflatable balls made of PVC material that is used for various exercises and fitness routines. They are often used for core strength and stability training, as well as for stretching and balance exercises.


Using an exercise ball for workouts can offer a variety of benefits, including improved balance and coordination, increased core strength, and improved posture. Here are some examples of exercises you can do with an exercise ball:


  • Crunches: Sit on the ball and walk your feet forward until your lower back is supported by the ball. Cross your arms over your chest and crunch forward, engaging your abs.


  • Planks: Place your elbows on the ball and walk your feet back until your body is in a straight line. Hold for as long as you can, engaging your core muscles.


  • Push-ups: Place your hands on the ball and walk your feet back until your body is in a straight line. Perform push-ups, engaging your chest and triceps.


  • Wall squats: Place the ball between your lower back and the wall and squat down, using the ball to support your lower back.


  • Hamstring curls: Lie on your back with your feet on top of the ball. Lift your hips off the ground and pull the ball towards your body, engaging your hamstrings.


When choosing an exercise ball, it's important to consider the size. The right size ball will allow your hips and knees to be at a 90-degree angle when seated on the ball. Here are some general guidelines:


  • If you are under 5'4", choose a 55cm ball
  • If you are between 5'4" and 5'11", choose a 65cm ball
  • If you are over 6', choose a 75cm ball

It's also important to inflate the ball properly. Most exercise balls come with a pump, and it's important to follow the manufacturer's instructions for inflation. Overinflating the ball can cause it to burst, while underinflating it can make it difficult to use.


Exercise balls can be used for a variety of workouts and are a great tool for building core strength and improving balance and coordination. However, it's important to use proper form and technique to avoid injury. Always consult with a fitness professional before beginning any new exercise routine.