by C. M. Erickson

Created on: February 26, 2008

Exercise balls come in many sizes and colors, and go by many names. You may hear of them being called "Swiss balls," "stability balls," or "that red thing in the corner." Just beware of the term "medicine ball," as those are usually smaller than basketballs and are sold based on their weight. Medicine balls are excellent for fitness, but will not be covered in this article.

Many people avoid using exercise balls because they fear looking foolish in public. This article will help you, the prospective exercise ball user, understand the purpose of the ball and a few basic exercises to get you started without looking too silly.

The exercise ball is designed to make you off balance. You should feel slightly uncomfortable with the ball, as if you are always "on your toes" to keep from falling off. This forces your whole body to work in concert to stabilize you during your exercises. You get a complete body workout, especially in your core (that is the area between your shoulders and your hips). Many people experience lower back pain, and much of it can be remedied by strengthening your core so hop on that exercise ball!

Now for the part where you don't look ridiculous in public. You need to find an area that is wide open within falling distance on every side of the ball. Let's face it, you're probably going to fall off at least once, so you need to make sure you won't bang your head or arm on a piece of gym equipment or dumbbell lying around. I prefer to use an empty aerobics room or racquetball court myself now no one will see you when you fall off with your arms flailing! Pick a ball that you can sit on with a 90 degree angle in your knees. Try to pick a ball that is firm, but has a little bit of give when you sit on it (if you have a selection to choose from).

A few tips for the beginners: go slow! If you move too fast, you'll find yourself on the floor faster than you can blink. Besides, going slow will help you feel the exercise in every muscle you are using, a well known technique among weight lifters. You may see pictures of people lifting weights with the stability ball. Do not try that if you are a beginner! Trust me when I say your body weight will be enough of a challenge when you start. Place your feet wider apart for more stability. The closer your feet are together, the harder it is to balance.

WALL SQUAT: Face away from the wall and put the ball behind your lower back (trapped between you and the wall). Keep a straight back and slowly squat down. Make sure

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