Swiss balls were first made in Europe for physiotherapy back in the mid 1960s. Over time its uses have ranged from physical therapy to fitness & health related activities, to name a few. The multi-purpose ball can be used by beginners up to the pro athletes. In this swiss ball introduction, as well as anywhere else, the term “swiss” is just one of the few names this type of ball is known by. Popular terms it also goes by are stability ball, yoga ball, exercise ball, gym ball, fitness ball and so on.

The advantages of exercising on a stability ball is that the muscles being used will work harder on the unstable surface than on a flat one. The unstable nature of the ball in return makes the muscles a lot more stronger and efficient. Very good for individuals who may have weak back muscles from hours sitting down or working out on exercise machines. It also aids in improving balance and agility.

The primary exercises that are used are mainly core strength routines involving abdominals and back muscles. There are also a lot more exercises you can incorporate with swiss balls such as free weights and other related core strength exercises from various training programs. Your exercise routine is limitless once you learn what you can do with this simple spherical object!

Important points when buying a swiss ball

When choosing a fitness ball there are a few things you need to know before buying. Make sure you know the ball size. When it’s fully inflated it should be below your knee so you can sit on it with your thighs parallel to the floor and with your feet comfortably planted down. Their are size charts to cater for different heights.

Choose a ball with a textured surface not too smooth or slick. If it’s too slippery, especially when you’re sweaty, you may slip and injure off!

For your own safety concerns, always choose a ball that has anti-burst feature/technology. If you’re sitting on the ball while working out and the ball deflates, you want it to puncture slowly so you have enough time to react. You don’t want the the ball to burst violently and injure yourself!

Tips on using the exercise ball:

• Verify your ball and workout area before each workout for any debris or objects that may puncture the ball.
• Inflate the ball so it’s full and stiff, not soft and mushy. That’s how it was designed to work.
• Take care so that the ball does not slide out from underneath you, especially when you’re sweating while working out.
• Use a non slip surface at all times. If you have a slippery surface put something over it so the ball stays in place.

Sizing guidelines for exercise: