Little known benefits of exercise ball in 2022

exercise ball, stability ball, yoga ball

The exercise ball goes by a couple of other names as well; including Yoga Ball, Stability Ball, Swiss Ball, Physio Ball, and Balance Ball. The exercise ball is made up of plastic vinyl and has an elastic property, inflated by air and coupled with anti-burst characteristics. When using this stability or yoga ball for exercising, the body requires additional balance which thus requires the use of more muscles and hence tweaking the muscles a bit more than the regular exercise done on a flat surface. Consequently fulfilling the intention of the stability ball, is to ameliorate flexibility, body posture, and core strength.

What is a Stability Ball?

It is a ball usually large in size and comes in an array of sizes; made up of soft elastic PVC filled with air inside it. The pressure of air can be varied by inflating or deflating the ball. This ball is especially used for physical therapy, strengthening core body muscles; abdominal muscles, and back muscles, tweaking body posture, and balance. It is typically used by leaning against the ball or by sitting on the ball and performing certain exercises thereby targeting your core and enhancing your balance and agility.

How To Select The Right Size of a Stability Ball?

Since the Stability Ball comes in a variety of sizes, it is imperative to choose the right sized ball for best results. At first, you need to get your height and weight measured, as the below-mentioned ball sizes are proportional to the height considering the average body weight.

A person of 5 feet and or below in height should use an 18 inches ball

A person of 5 feet 1 inch to 5 feet, 7 inches in height should use a 22 inches ball.

A person of 5 feet 8 inches to 6 feet, 1 inch in height should use a 26-inch ball.

For a person that measures from 6 feet, 2 inches, and above should use a ball of 30 inches.

 In case the body weight is more than the average weight to its proportionate height, then sitting on the stability ball will squish it down a lot, therefore the person should instead use a large-sized ball to maintain a 90-degree rule (angles at the hip and knees) of sitting position. In case the angle between hip and knees is greater than 90 degrees then the ball can be deflated proportionately to obtain the corresponding angle and the same can be done conversely.

What Are The Benefits of Stability Balls?

There are benefits of using a Yoga ball for sitting, as it increases the static and dynamic balance of the person. Some of the benefits that the stability balls provide are mentioned below:

Boosts Flexibility

Since warming up before an exercise is vital as it shrinks the risk of injury and keeps the muscles as well as joints functional.

Strengthen The Cores

Core muscles are the muscles of the pelvis, abdomen, hips, and lower back. These muscles require strength to efficiently function in day-to-day activities and it safeguards the back and stabilises the whole body. Working out on the stability ball improves the balance and stability of the body.

Elevate Body Balance

Even if a person simply sits on the stability ball the stability muscles in the core of the body play a part in it. Embracing an exercise ball in your workout regime can be promising for healthy posture.

Enhances Health of Back & Spine

Performing a back exercise using this exercise ball can be favourable to your back problems since it supports your lower back whilst you stretch and do other exercises.

Helps in Cardio

Using a stability ball in your cardio exercises will help to refine your heart rate positively. You can use the ball in fast-paced movement exercises such as burpees, planks, wood chops, etc.

Aids in Sports Performance

From the aforementioned points we get an insight into the spectrum of benefits that the stability ball provides to the body; strengthening and improving the cores, postures, balance, coordination, and many more, thus, resulting in a fit body for sports.

What All Types of Exercises are to be done on the Exercise Ball?

The exercises that can be done using the exercise ball can be divided into upper body exercise and lower body exercise; below are the exercises that can be done using the exercise ball:

Lower Body Exercises

  • Hamstring Curls
  • Single Leg Glute Raise
  • Hamstring Floor Tap
  • Squats

Upper Body Exercises

  • Preacher Curls
  • Chest Press Locomotive
  • Seated Shoulder Press
  • Push Ups
  • V-Sit Ups
  • Pike
  • Ab Rollout
  • Bicycles
  • Stir-the-Pot
  • Plank


  • Mountain Climbing
  • High Knees on the Spot
  • Knee Tuck


What should you look for in a Yoga Ball?

You need to look out for a ball that is a long-lasting, thick ball, has a high grip, and must possess strong burst resistance. Apart from the quality of the ball, you should also look for a ball that corresponds to your height and weight.

Are There Athletes Who Use Exercise/Yoga Balls?

Yes, since athletes require stability, core strength, and strong back and spine they opt for the exercise ball, below are the athletes who have incorporated the exercise ball in their workout regime:

  • Neeraj Chopra – Olympics Gold Medallist in Javelin Throw
  •  Cristiano Ronaldo – Portuguese Footballer
  • Firas Zahabi – Canadian Mixed Martial Arts Head Coach at Tristar Gym
  • Bryce Harper – American BaseBall Player
  • Mo Salah – Egyptian Footballer

Are There Any Side Effects of Using Exercise/Yoga Balls?

Using Yoga Balls instead of chairs in the workplace for prolonged hours may be detrimental to the users.

What Precautions to Take While Using Yoga Balls?

The individuals using the Yoga Ball should always seek assistance from a well-trained and certified professional, and also from a physician to clear the air on any concerning a medical condition.


The exercise ball which goes by several names should be incorporated into an individual’s exercise regime so that better stability, core strength, back, and spine are achieved. But, it should be under the guidance of a professional trainer and a physician to wade off any possible injury.