Fitness balls, sometimes called physio balls or Swiss balls—are large, vinyl balls that can be used to aid exercise. They help strengthen the muscles in your abdomen and back, improve core stability, and balance. They can also help reduce stiffness, decrease fatigue, and improve strength in your muscles.
Core-strength Exercises
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball.
Use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. Do each core-strength exercise five times. As you get stronger, gradually increase to 10 to 15 repetitions. Breathe freely and deeply and focus on tightening your abs during each core-strength exercise. If you have back problems, osteoporosis or any other health concern, talk to your doctor before doing these core-strength exercises.
To work various core muscles in combination for better core strength, try a bridge with the fitness ball:
- Lie on your back with your legs resting on top of the ball.
- Tighten your abdominal muscles.
- Raise your hips and buttocks off the floor into a bridge. Hold for three deep breaths. This works your core muscles and the muscles along your backside — the gluteal muscles and hamstrings — as they contract to keep you in place.
- Return to the starting position and repeat.
- For added challenge, raise your right leg off the ball. Repeat with your left leg.
Squat & Reach Exercises
To do a squat and reach exercise with the fitness ball:
- Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor. Don’t let your knees extend beyond your feet.
- Tighten your abdominal muscles.
- Rotate your trunk and reach with the ball toward your left. Hold for three deep breaths.
- Return to the starting position and repeat to the right.
- Vary the exercise by holding the ball in a downward position or an upward position.
View Mayo Clinic’s slideshow for more exercises to try with your fitness ball.