by Barbara Guess

Created on: August 20, 2008   Last Updated: August 26, 2008

The first thing you need to know about exercise balls, also known as gym balls or stability balls is what exactly they are for and how to use them. When you use the exercise ball as a support to your movements, by sitting or leaning against it, or holding it between your legs, the very action of controlling the curved, unstable surface activates movement in your core mucles, making them work to stabilise and balance. These low impact exercises strengthen the core muscles of the pelvis, abdomen, trunk and back improving your balance and posture. Gym balls can also be incorporated into yoga and pilates.

You need to find the correct size of stability ball as they come in several sizes from 45cm to 85cm diameter. It needs to be big enough so that when you sit on it your hips are on the same level or slightly higher than your knees.

Make sure your exercise ball is made from anti-burst material, so that if punctured during exercise it will deflate slowly and lessen the chance of injury. Check that it's tested strength is higher than your body weight, including any weights that you might want to work out with. The weight of the deflated exercise ball is an indication of its' strength, the heavier the more robust the material. The cost varies depending on the size, quality and whether any extras are included, such as a pump or exercise manual.

Medicine balls come in a variety of colour-coded weights and have a non-slip textured rubber surface for safe handling. When used in conjunction with the gym ball the medicine ball provides weight resistance for a complete body workout, strengthening all areas of the body and improving co-ordination. Held in both hands it can be moved in any direction.

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