Quick Answer: Benefits of Exercise Balls
Exercise balls offer numerous benefits:
- Improve back and spine health
- Strengthen core stability
- Enhance balance and muscle coordination
- Improve posture
- Support pregnancy and labor preparation
- Versatile for fitness, therapy, and rehabilitation
Whether you're using it for fitness, physical therapy, or pregnancy support, exercise balls are one of the most versatile and effective pieces of equipment available.
The History of Exercise Balls
Exercise balls or "Swiss balls" are nothing new in the world of fitness and physical therapy rehabilitation. The first ball of its kind was developed by Italian plastics manufacturer Aquilino Cosani in 1963 and was originally named the "Pezzi Ball".
Within a decade of its creation, the ball was being used by physiotherapists across Europe, including a Swiss physiotherapist focused on postural re-education and back rehabilitation. In the 1980s, American physical therapists became fascinated with European methods of rehabilitation and were so impressed with the Pezzi Ball that they brought it back to the United States and renamed it the "Swiss Ball."
What is an Exercise Ball?
Exercise balls, also known as Swiss balls, therapy balls, balance balls, Pezzi balls, Pilates balls, yoga balls, birthing balls, or even Swedish balls, all mean exactly the same thing. They are used in rehabilitation and fitness and work by forcing the body to balance the instability of the ball, resulting in greater muscle activation. This improves back and spine health, core stability, posture and muscle balance.
Key Benefits of Using Exercise Balls
1. Improves Back and Spine Health
Exercise balls were invented for this very reason - to support back and spine health. The exercise ball works to increase overall core strength, stabilize the spine to reduce pain and discomfort, and provide excellent lumbar support. This in turn strengthens the back and helps the body move quickly and efficiently.
How it helps:
- Reduces lower back pain
- Supports natural spinal alignment
- Strengthens supporting muscles
- Improves flexibility in the spine
2. Improves Core Stability
There's a reason a Swiss ball is also called an exercise ball, Pilates ball, or yoga ball. Maintaining core strength is very important because these muscles are the ones in your body that stabilize and support all your movements.
The three key muscle groups of the core are:
- Deep abdominal muscles (Transversus Abdominis): The deepest layer of abdominal muscles
- Back muscles (Multifidus): Support the lumbar spine
- Lower back muscles (Quadratus Lumborum): Maintain balance in the spine and pelvis
Training with an exercise ball, whether it's Pilates, yoga, or simple stretches, is an excellent way to work this hard-to-reach, deep-seated muscle group.
3. Improves Balance and Muscle Coordination
If you don't know what you're doing in the gym, muscle imbalances can happen faster than you think. Muscles need to work together to perform certain tasks, which is why muscle imbalances can lead to poor posture, pain, and multiple injuries.
There is a common imbalance between the front and back muscles, partly because natural daily activities engage your front muscles more than your back muscles, but also partly because people tend to train their abs and neglect their back.
This is often the main cause of low back pain and discomfort. Swiss ball exercises engage your entire core as the ball supports the lower back and other posterior muscles during the exercise.
4. Improves Posture
A wonderful side effect of strengthening your core and ensuring muscle balance is having healthy posture. Regular exercise with a ball can help you maintain the natural curve of your spine, which prevents back arching and protects your spine.
Posture benefits include:
- Reduced strain on neck and shoulders
- Better spinal alignment
- Decreased fatigue from sitting
- Improved breathing and circulation
5. Benefits for Pregnancy and Labor
Exercise balls, often called birthing balls during pregnancy, offer unique benefits for expecting mothers:
- Relieves back pain and pelvic pressure
- Helps baby move into optimal position for birth
- Provides comfortable seating during pregnancy
- Can be used during labor for pain relief
- Supports gentle exercise throughout pregnancy
Learn more about using exercise balls during pregnancy.
Benefits of Mini Exercise Balls
Small or "mini" exercise balls work by creating instability that forces the rest of the body to overcompensate by activating many muscle groups. Therefore, they have many great benefits:
- Challenge core: Engage deep abdominal muscles
- Enhance coordination: Improve mind-muscle connection
- Improve balance: Develop proprioception
- Enhanced stability: Strengthen stabilizer muscles
Small and easy to move, they can be used for:
- Upper body workouts - sit-ups with exercise ball
- Lower body workouts - using ball between knees for squats
- Core exercises - using ball to balance during planks
- Flexibility exercises - using ball to stretch tight body parts
- Coordination training - passing the ball from left to right
- Yoga, Pilates, and Barre - using ball to improve range of motion
Benefits of Large Exercise Balls
A large exercise ball helps make standard workouts more challenging. While significantly less portable than small or mini exercise balls, they work primarily by challenging the body's core strength and balance.
Benefits for your body:
- Strengthens abdominal and back muscles
- Improves balance and core stability
- Ensures the body is properly aligned
- Reduces stiffness
- Reduces fatigue
- Can be used as an office chair alternative
They can add a good challenge to different workouts:
- Upper body workout - jackknife moves with a ball
- Lower body workout - Bulgarian split squat with a ball
- Core workout - doing dead bugs or V passes with the ball
- Strength training - decline push-ups with a ball
- Flexibility exercise - full body stretch with ball
How to Choose the Right Exercise Ball Size
Most exercise balls are very similar, and choosing the one that's right for you is simple. All you need to pay attention to is its size. A ball that is the right size should allow you to sit on it with your knees and hips at 90 degrees.
Exercise Ball Size Chart
| Ball Size | Ball Diameter | Your Height |
|---|---|---|
| Small | 45cm (18") | Up to 4'10" (145cm) |
| Medium | 55cm (22") | 4'8" to 5'5" (140-165cm) |
| Large | 65cm (26") | 5'6" to 6'0" (165-185cm) |
| King Size | 75cm (30") | 6'0" to 6'5" (185-195cm) |
| XXL | 85cm (33") | Over 6'5" (195cm+) |
Learn more about choosing the right size for pregnancy.
Recommended: Trideer Exercise Balls
Experience all these benefits with high-quality Trideer exercise balls:
- ✓ Extra-thick, anti-burst PVC material for safety
- ✓ Professional-grade for fitness, therapy, and pregnancy
- ✓ Available in all standard sizes (45cm-85cm)
- ✓ Non-slip textured surface
- ✓ Supports up to 2,200 lbs static weight
- ✓ Includes pump and accessories
- ✓ Multiple color options
- ✓ Perfect for home, office, gym, or birthing center
Frequently Asked Questions
What are the main benefits of using an exercise ball?
Exercise balls improve back and spine health, strengthen core stability, enhance balance, improve posture, and can be used for pregnancy support. They're versatile tools for fitness, physical therapy, and rehabilitation.
Can I use an exercise ball as an office chair?
Yes! Using an exercise ball as an office chair can improve posture, strengthen core muscles, and reduce back pain. Learn more about using exercise balls as chairs.
Are exercise balls safe during pregnancy?
Yes, exercise balls (birthing balls) are safe and beneficial during pregnancy when used properly. They can relieve back pain, help with positioning, and provide comfort during labor. Always consult your healthcare provider first.
What size exercise ball should I buy?
Choose based on your height: 55cm for under 5'5", 65cm for 5'6"-6'0", 75cm for 6'0"-6'5". When sitting, your knees should be at a 90-degree angle. Read our complete sizing guide.
How do I inflate my exercise ball?
Use the included pump to inflate to the recommended size for your height. For first-time inflation, inflate to 80% capacity, wait 24 hours, then complete inflation. See our detailed inflation guide.
Can exercise balls help with back pain?
Yes! Exercise balls were originally developed for back rehabilitation. They strengthen core muscles, improve spinal alignment, and provide lumbar support, all of which can help reduce back pain.
Conclusion: Endless Benefits of Exercise Balls
An exercise ball is an inexpensive and very functional piece of equipment that anyone can incorporate into their exercise routine. Whether you're:
- A seasoned fitness enthusiast looking to challenge your workouts
- Someone recovering from injury through physical therapy
- An expecting mother preparing for labor
- An office worker seeking better posture
- A complete beginner starting your fitness journey
...your body will thank you for incorporating an exercise ball into your routine.
Key takeaways:
- Exercise balls improve back health, core strength, balance, and posture
- They're versatile for fitness, therapy, pregnancy, and office use
- Available in multiple sizes to fit all body types
- Mini balls offer portability, large balls offer more challenge
- Safe, effective, and affordable fitness solution
Ready to experience these benefits? Explore Trideer's collection of high-quality, anti-burst exercise balls and start your journey to better health today!
