by Paola Fanutti

Created on: August 21, 2008   Last Updated: August 23, 2008

Exercise balls, stability, kettle and medicine balls are excellent versatile strength training tools that fit comfortably in your workout room or closet and are fantastic additions to any home fitness program.

The main types of gym balls perfect for home use are the stability ball, the medicine ball and the kettle ball, an increasingly popular Russian exercise ball which resembles a medicine ball with handles.

STABILITY BALLS

Stability ball exercises effectively isolate the core muscles, the abdominals and back. Rubber stability balls are also used in pilates poses, and the ball's versatility adds a challenging variation to many common strength exercises, like lunges and squats.

When selecting a stability ball:

*Buy the correct ball size for your height, according to the chart below. You should be able to sit comfortably on the ball with fleet and thighs parralel to the floor.

5'0 or under- 18 inches
5'1 to 5'7- 22 inches
5'8 to 6'1- 26 inches
6'2 and up- 30 inches

*Pick one that maintains good air pressure and is easy to inflate. A ball comes with a portable inflator, and plastic seal. Be sure that the plastic plug fits the hole snugly, so the ball does not lose air pressure. Keep the ball inflated as much as you wish, keeping in mind that the more inflated the ball, the tougher the workout.

MEDICINE AND KETTLE BALLS

Medicine and kettle balls are leather or vinyl weighted balls used for strength training. Sold in weights between 2 and 20 pounds, medicine balls can substitute free weights, are great for total body conditioning, and are also ideal for post rehabilitation patients looking to build strength.

When picking a medicine ball:

*Try lifting different weights. Balls come in various weights, and you may wish to invest in several different balls to perform a variety of exercises. If you are recovering from injury, ask your physical therapist for a recommended weight.

Kettle balls are weighted medicine balls ith handles on the sides, and can be tricky to master. Made of cast iron, they resemble medicine balls but heavier, between 10 and 30 pounds. The kettle ball's unique design engages arm, leg and core muscles to lift it.

When choosing a kettle ball:

*Stick to a lighter weight unless you master the ball's technique. Be sure to buy an instruction manual to learn correct lifting techniques that engage the muscles without strain.

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