Fitness Tip of the Day: Something New Saturday -- Stability Ball Workout

Today I'm introducing my favorite piece of workout equipment--the stability ball.  I became very familiar with this piece of equipment several years ago while I was going through physical therapy for a herniated disc in my lower back.  I realized that the routine I was doing was actually Pilates on the ball, which is a class that I now teach once a week.

The ball is great; just sitting on it forces you to engage your core and sit up taller, or you'd fall off of it.  I remember my very first experience using the ball was at a continuing education conference.  It was not a class for beginners. Needless to say, I spent more time falling off the ball than doing the exercises that were being shown!  Thankfully, most of us were just learning, so I wasn't the only one.  Even though I was having some trouble, I knew I was hooked.  I could instantly feel my muscles engaging to help keep me in position.  Try just sitting on it while watching TV.  You will feel it.  The only drawback that I can think of for this piece of equipment is storage.

Some of the exercises can be intimidating at first, but can be mastered with practice.  Doing exercises that utilize the ball will help to improve your balance, strengthen your core, improve your posture--all things that become more and more challenging as we get older.  The video that I chose is for a beginner and is pretty basic.  I'll post more advanced videos in the future.

There are a few important things to know about the stability ball before you start using it.  First, and most important, make sure you are using the right size ball.  They come in 45, 55 and 65 centimeters.  Usually they are listed by height.  If you are 5"0" or under, you'd use a 45 cm ball, 5'1" to about 5'6" , 55 cm and over 5'7" 65 cm.  The problem with this is if you have longer or shorter legs, you may have to adjust.  The ideal way to check for size is to sit on an inflated ball.  Your knees should be bent at 90 degrees.  If they are above 90 degrees, try the next size smaller, if they are bent under 90, try the next size bigger.

The second thing is to make sure the ball is fully inflated.  The more inflated the ball is, the more challenging the exercises will be.  The ball shouldn't feel mushy or heavily indent under your bottom.  You'll have to add air from time to time.

Thirdly, for exercises performed while on your side--especially those requiring more balance--keep your shoulders in line with your hips.  If you drop your shoulder forward, that's the way you will fall, if you drop it back, that's the way you will fall.

Finally, make sure the surface that your feet are on isn't slippery.  You need to have some traction.  A yoga mat is ideal for this if you have one.

They are not expensive.  I have seen stability balls for $10 or less at many stores--T J Maxx, Marshall's, Ross, Burlington Coat Factory--even Menard's and Aldi (usually seasonal).  They usually come with their own hand or foot pump, so pick one up and have a ball!