In this article, we will be talking about some of the benefits that come along with using an exercise ball for your workouts. If you are a fitness person who frequently goes to the gym, you would know that the exercise ball is a staple at gyms. There are so many different exercises you can do using them and they are all really beneficial and can give an edge to your fitness journey.
Whether you're a seasoned athlete or just starting your fitness journey, the exercise ball offers unique advantages that can transform your workouts and accelerate your results.
Why exercise matters: the foundation
Quick overview of exercise benefits
Before we dive into the specific benefits of exercise balls, let's briefly touch on why working out matters for everyone:
Exercise helps you control your weight:
Exercise is very useful when it comes to helping you prevent excess weight gain and can make a huge difference in your weight loss journey. This is because it keeps you engaged in physical activity, which helps burn calories, and as the intensity of the activity increases, the number of calories burnt increases too. Also, remember that while regular timed trips to the gym can be great don't worry too much if you can't make a lot of time to exercise every day because a small amount of activity is better than doing nothing at all. The element of consistency is the key here.
Exercise combats health conditions:
Suffering from mental health conditions? Along with seeking medical help, try incorporating productive things such as exercising into your schedule. Or are you worried about getting heart disease, high blood pressure, and cholesterol? From mental health issues to physical health, exercises can help you solve many issues. Here is a list of health problems that you can avoid with regular exercise: Metabolic syndrome, Stroke, High blood pressure, Type 2 diabetes, Anxiety, Depression, Certain types of cancer, Arthritis, Falls, and so on! Exercising has also proven to be great at improving your cognitive function and boosting concentration and productivity levels.
Exercise improves mood:
Exercising also helps improve your mood. Don't believe me? Try it out for yourself some time and you are bound to notice a difference. A quick gym session or a 10 m walk outside can help you feel so much better.
Exercise boosts energy and improves sleep quality:
Exercising regularly is not just good for improving your mood but also raises your energy levels, allowing you to be more productive. It also plays a crucial role in improving the quality of your sleep.
Now that we have the basics sorted, let's get to the real deal.
Here are the top 5 benefits of using exercise balls in your workouts
Reason 1: Strengthens your core like nothing else
Why core strength matters
Using exercise balls to perform your workouts can help you build strength because these exercises can be very challenging and require effort at your end. You can even perform bicep curls, rows, and dumbbell presses on your exercise ball and as you carry out these activities, you will be able to strengthen your core since you end up using your core muscles for stability when doing these workouts.
What makes it so effective:
• Constant engagement: Unlike stable surfaces, the ball requires continuous core activation
• Deep muscle work: Targets transverse abdominis and other deep core muscles
• Functional strength: Builds real-world stability and balance
• Compound benefits: Every exercise becomes a core exercise
Best core exercises with the ball
Ball crunches:
How to do it:
• Sit on ball, walk feet forward until lower back is supported
• Place hands behind head
• Crunch up, engaging abs
• Lower back down with control
• Repeat 15-20 times
Ball plank:
How to do it:
• Place forearms on ball
• Extend legs behind you
• Hold plank position
• Keep core tight
• Hold 30-60 seconds
Ball pass:
How to do it:
• Lie on back holding ball overhead
• Lift legs and arms simultaneously
• Pass ball from hands to feet
• Lower both down
• Repeat 10-15 times
Bicep curls on ball:
How to do it:
• Sit on ball with dumbbells
• Perform bicep curls
• Core engages to maintain balance
• Doubles the workout benefit
• 12-15 reps per set
Why it's superior to floor exercises
• Unstable surface = more muscle activation
• Engages stabilizer muscles
• Prevents compensation patterns
• More challenging = faster results
• Keeps workouts interesting
Reason 2: Improves your flexibility dramatically
The flexibility advantage
Improving flexibility is another benefit that comes along with using exercise balls as part of your workout. Warming up and stretching your muscles before you get started with your workout are also good practices to adopt.
How the ball enhances flexibility:
• Supported stretching: Ball provides support for deeper stretches
• Dynamic stretching: Allows movement while stretching
• Full range of motion: Enables stretches not possible on floor
• Gentle progression: Easy to adjust intensity
Best flexibility exercises
Back extension stretch:
How to do it:
• Lie stomach-down over ball
• Let body drape over ball
• Extend arms overhead
• Feel stretch through entire front body
• Hold 30-60 seconds
Hip flexor stretch:
How to do it:
• Kneel with one foot on ball behind you
• Lunge forward gently
• Feel stretch in hip flexor
• Hold 30 seconds each side
• Great for desk workers
Hamstring stretch:
How to do it:
• Lie on back
• Place one heel on ball
• Straighten leg
• Roll ball closer for deeper stretch
• Hold 30 seconds each leg
Chest opener:
How to do it:
• Lie back on ball
• Let arms fall to sides
• Open chest
• Breathe deeply
• Hold 1-2 minutes
Benefits of improved flexibility
• Reduced injury risk
• Better posture
• Improved athletic performance
• Reduced muscle soreness
• Greater range of motion
• Enhanced recovery
Reason 3: Improves your balance and stability
Why balance training is crucial
Using exercise balls while working out can help improve your balance. Even if you simply sit on the ball it will stabilise your muscles. When you sit on an exercise ball, you are making use of your abdominal and back muscles. This helps you maintain an upright posture and good balance.
Real-world benefits:
• Fall prevention: Especially important as we age
• Athletic performance: Better balance = better sports performance
• Daily activities: Easier movement in everyday life
• Injury prevention: Better proprioception reduces injury risk
Balance exercises with the ball
Single-leg balance:
How to do it:
• Stand on one leg
• Place other foot on ball
• Hold balance
• Progress to eyes closed
• 30 seconds each leg
Ball squat:
How to do it:
• Place ball between back and wall
• Squat down
• Ball rolls with you
• Challenges balance
• 15-20 reps
Seated balance:
How to do it:
• Sit on ball
• Lift one foot off ground
• Hold balance
• Progress to both feet up
• 30 seconds each
Ball bridge:
How to do it:
• Lie on back, feet on ball
• Lift hips
• Hold bridge position
• Challenges stability
• Hold 30-60 seconds
Progressive balance training
Beginner: Sitting on ball with feet wide
Intermediate: Sitting with feet together
Advanced: Sitting with one foot lifted
Expert: Standing on ball (with support!)
Reason 4: Cardio burn and calorie torching
The cardio advantage
Incorporating the usage of exercise balls as part of your cardio workouts is a good way of improving heart rate. Exercise balls are also quite lightweight; you can make use of them in fast-paced movement workouts. This helps in an effective burning of calories and enjoys a great cardio workout.
Why it works for cardio:
• Lightweight and mobile: Easy to move quickly
• Full-body engagement: More muscles = more calories
• High-intensity potential: Can create intense workouts
• Low-impact option: Easier on joints than running
High-intensity ball exercises
Ball slams:
How to do it:
• Hold ball overhead
• Slam down forcefully
• Catch on bounce
• Repeat rapidly
• 20-30 reps
Mountain climbers on ball:
How to do it:
• Hands on ball in plank
• Alternate bringing knees to chest
• Move quickly
• Keep core tight
• 30-60 seconds
Ball burpees:
How to do it:
• Hold ball
• Squat and place ball down
• Jump back to plank
• Jump forward, lift ball overhead
• 10-15 reps
Russian twists with ball:
How to do it:
• Sit holding ball
• Lean back slightly
• Twist side to side rapidly
• Touch ball to ground each side
• 30-60 seconds
Sample cardio circuit
Circuit (repeat 3-4 times):
• Ball slams: 20 reps
• Mountain climbers: 30 seconds
• Ball burpees: 10 reps
• Russian twists: 30 seconds
• Rest: 60 seconds
Reason 5: Sustainable and eco-friendly choice
The sustainability factor
While conventionally produced exercise balls can be pretty detrimental to the environment, this is not a problem when it comes to the birthing balls that we produce. At Trideer we have always been mindful of sustainability issues when designing our products. This has been one of our core business practices and something that we have adhered to when producing our sustainable phthalates-free exercise ball.
Why sustainability matters in fitness:
• Environmental impact: Fitness industry creates significant waste
• Health concerns: Toxic materials affect your health
• Long-term thinking: Sustainable products last longer
• Responsible choice: Vote with your wallet
The Trideer difference
Our commitment to safety:
Our exercise balls have also successfully passed the California Proposition 65-Lead (Pb) & Cadmium (Cd) and California Proposition 65- Phthalates. The Trideer team was inspired to create these eco-friendly balls years ago when we were doing R&D on exercise balls and found out that there were high levels of heavy metals in the majority of balls available in the market at that time. Because we understood the environmental implications that it carried, we were determined to create something healthier and better for the environment and this is how the Trideer exercise ball came into being.
What makes Trideer balls sustainable:
• Phthalate-free: No toxic plasticizers
• Heavy metal free: Passed strict California Prop 65 standards
• Lead and Cadmium free: Safe for you and environment
• Durable construction: Lasts years, reducing waste
• Anti-burst technology: Safety and longevity combined
Health benefits of non-toxic materials
So, using these balls does not pose any danger to your human health or the environment for that matter.
Why it matters for your health:
• No off-gassing of toxic chemicals
• Safe for skin contact during workouts
• No hormone-disrupting phthalates
• Safe for all family members
• Peace of mind during every workout
The environmental impact
• Reduced toxic waste in landfills
• Lower environmental pollution
• Sustainable manufacturing practices
• Longer product life = less waste
• Setting industry standards
Getting started with exercise ball workouts
Choosing the right ball
Size matters:
• 55cm: Under 5'4" tall
• 65cm: 5'4" - 5'10" tall
• 75cm: Over 5'10" tall
• When seated, knees should be at 90 degrees
Quality features to look for:
• Anti-burst construction
• Phthalate-free materials
• Heavy metal free
• 300+ lb weight capacity
• Non-slip surface
• Includes pump
Safety tips
• Start on carpet or mat for grip
• Ensure proper inflation
• Clear space around you
• Start with basic exercises
• Progress gradually
• Listen to your body
Sample beginner workout
Full-body ball workout (3x per week):
• Ball crunches: 3 sets of 15
• Ball squats: 3 sets of 12
• Ball plank: 3 sets of 30 seconds
• Back extensions: 3 sets of 12
• Hamstring curls: 3 sets of 15
• Cool-down stretches: 5 minutes
Frequently asked questions
Q: Can beginners use exercise balls?
A: Absolutely! Start with basic exercises and progress gradually. The ball is perfect for all fitness levels.
Q: How often should I use the exercise ball?
A: 3-4 times per week is ideal for seeing results. You can also use it daily for stretching and core work.
Q: Will an exercise ball help me lose weight?
A: Yes! Combined with proper diet, ball workouts burn calories and build muscle, supporting weight loss.
Q: Can I use the ball as an office chair?
A: Yes, for short periods! Alternate between ball and regular chair to avoid fatigue while building core strength.
Q: How do I know if my ball is properly inflated?
A: When you sit on it, your knees should be at 90 degrees. The ball should have slight give but feel firm.
Q: Are all exercise balls the same?
A: No! Quality varies significantly. Look for anti-burst, phthalate-free balls like Trideer for safety and durability.
Q: Can I do strength training with just an exercise ball?
A: Yes! You can do bodyweight exercises, and adding dumbbells increases options significantly.
Q: How long do exercise balls last?
A: Quality balls like Trideer can last 3-5+ years with proper care and storage.
Making the right choice
So, if you are looking to get your hand on a quality exercise ball, make a responsible choice and get yourself the Trideer exercise ball.
Why choose Trideer
• Anti-burst safety construction
• Phthalate-free, non-toxic materials
• Passed California Prop 65 standards
• 330 lb weight capacity
• Includes pump and accessories
• Environmentally responsible
• Excellent value for quality
Your fitness journey starts here
We hope that this article has proven to be a resourceful guide, helping you better understand exercise balls from a sustainability perspective.
The 5 reasons recap:
1. ✓ Core strength: Unmatched core engagement
2. ✓ Flexibility: Enhanced range of motion
3. ✓ Balance: Improved stability and coordination
4. ✓ Cardio burn: Effective calorie torching
5. ✓ Sustainability: Eco-friendly and safe choice
Ready to transform your workouts? Explore the Trideer exercise ball collection and discover how this versatile tool can take your fitness to the next level. With quality construction, sustainable materials, and proven results, you'll wonder how you ever worked out without one!
Here's to stronger cores, better balance, and sustainable fitness! 💪🌍✨
Disclaimer: This article provides general fitness information and should not replace professional medical or fitness advice. Always consult with a healthcare provider or certified fitness professional before beginning any new exercise program. Individual results may vary.
