Exercise ball

Reshape your workout with an exercise ball 

Stability balls. Either you love them or you hate them. Or maybe you have no idea what to do with them? 

Whoever you are, we’re here to tell you a secret – exercise balls aren’t just for pregnant women and old people. They’re used by top athletes around the globe to boost core strength, improve posture, and add versatility to a workout. 

Whether you’re a stability ball pro or you’re here to see what the fuss is all about, we’re glad you’re reading. 

Keep doing that to find out how to find the right size exercise ball for your height and how anti-burst and anti-slip are 2 features you shouldn't live without. 

What is an exercise ball? 

An exercise ball is a classic piece of exercise equipment that is a favorite among personal trainers and physical therapists. Exercise balls are also known as Swiss balls, stability balls, fitness balls, yoga balls, and Pilates balls. 

Speaking of pilates, you’ve probably seen an assortment of different sizes in your local pilates studio, yoga studio, and anywhere you take HIIT classes. 

Most exercise balls are made with PVC and can be inflated with a hand or foot pump.

While they are popular at the studio or home gym, they’re not just for working out. Exercise balls are having a huge moment in offices around the world. Why? People are using them instead of desk chairs – and they’re working on balance, posture, and core strength while they work. 

At ShapeNation, we stock portable, lightweight, inexpensive exercise balls that are perfect for mixing up your regular training session. Plus, with the right set of exercises, you can have a full-body workout without a ton of equipment. 

Not to mention you can revolutionize the way you sit and actually turn it into a workout. Plus, exercise balls are perfect for deflating and packing in your bag for your next vacation. 

Benefits of exercising with a stability ball 

The main benefits of training with an exercise ball include improved posture, increased core strength, better mobility, overall balance and coordination. 

Here are 5 of the top benefits you get from working out with an exercise ball:

1. You can train just about every muscle of your body. 

2. Swiss balls are cheap and easy to use – for all levels. 

3. It’s fun. Just look at them… who wouldn’t want to exercise on one? It’s like playing while improving your core strength. A win-win. 

4. The core strengthening you get from an exercise ball leads to better posture and a stronger spine. 

5. Exercise ball training is a great way to add some spice (and fun) to other forms of training. 

Stability ball exercises for every level 

There are countless body weight exercises you can do with a stability ball. Training everything from your abs to your back, legs, and upper body with one piece of equipment. 

When it comes to stability exercises that really boost your balance and core strength, check out the most effective ball exercises such as V-pass, Russian twist, hamstring curl, wall squats, lunges, single-leg Swiss ball hip thrust, and more.

Stability ball push-ups 

Target: chest, shoulders, core 

1. Instead of being on the floor for a push-up, put your toes on the stability ball. 

2. The lack of balance will force your core to engage and the angle will put more focus on the top of your pecs. 

3. Another option is to place your feet on the floor and your hands on the sides of the exercise ball, squeezing the ball for balance. 

4. Perform 10-20 reps for 3 sets. 

Moving plank with an exercise ball 

Target: core, abs

1. Place your forearms on the exercise ball and your feet on the floor in a plank position. 

2. Instead of holding a static plank, Roll the stability ball forward and backward (circles, even) for 60 seconds. 

3. Perform 3 sets of 1-minute reps. 

Swiss ball hamstring curls 

Target: glutes, core, hamstrings, calves

1. Lie on your back and place your feet on the exercise ball. 

2. Raise your hips and bend your legs, pulling the exercise ball toward you. 

3. For an extra challenge, try with just one leg.  

4. Perform 10 reps for 3 sets. 

How to shop for an exercise ball 

When choosing a stability ball, keep the following in mind as you shop: 

1. Anti-burst and non-slip surface. Choose an exercise ball covered with high-quality PVC material and with guaranteed anti-burst and anti-slip features. This allows you to work out without fearing that the ball will burst or you’ll go sliding off after one crunch. Shop for an exercise ball that can hold between 250 and 300 lbs. 

2. Easy to inflate with a pump. You want to exercise, not spend hours blowing up your exercise ball. Shop for one that can quickly inflate with a hand or foot pump. Pro tip: A softer exercise ball will make your workout easier while a firm one will make it challenging. 

3. Customer reviews and satisfaction. Shopping online isn’t the easiest. That’s why we include all customer reviews for each product in our catalog. Click any of our stability balls to see what real customers have to say. 

Does size matter on an exercise ball? 

Yes. Size matters. For most stability balls, follow these guidelines:

• If you’re between 5’1” and 5’7”, choose a 55 cm exercise ball. 

• If you’re between 5’8” and 6’1”, choose a 65 cm exercise ball. 

• If you’re over 6’2”, choose a 75 cm exercise ball. 

Pro tip: The first time you inflate your exercise ball, inflate it to approximately 80% and then wait 24 hours to use it. Before using it, finish pumping it up completely. This ensures that the rubber gives a little and minimizes the risk of bursting or breaking. 

Shop affordable exercise balls at ShapeNation 

If you’re looking for other types of exercise balls, we have you covered. 

Choose from stability balls used for toning your upper and lower body or weighted medicine balls that fit in your hands and strengthen your arms and core. Or shop balance balls that are half dome-shaped and perfect for working on balance. Whatever you’re looking for, you’ll find it here with us.