Do you have a fitness gadget lurking in the back of your closet? An abandoned Thigh Master or Ab Roller? Chances are you bought these on an impulse, and when you didn’t get immediate results you got bored. Now they’re taking up space with last season’s shoes.

Well, I have a new gadget for you that won’t get boring or neglected after just a few workouts—a fitness ball. Stability balls are colorful, inflated balls that can be used by almost anyone at any age. They’re relatively inexpensive, have a number of uses, travel easily and most of all, they’re fun!

Originally designed to be a toy, stability balls made their way into clinical settings in the 1960s and then into the fitness world in the 1980s. They’re amazingly effective because they force you to work, whether sitting, lying, kneeling or standing (yes, standing) on an unstable surface. While there are countless ways to exercise with these balls, their biggest claim to fame is in core conditioning—strengthening the middle of your body—your abs, waist and back. And they’re great for balance training.

Once you select a ball that fits your height (see Buy a Ball), you can learn any number of exercises based on your fitness level and your goals.

Use a stability ball as a chair at your desk or as a bench when you work out. Sitting on a ball requires that the muscles in your midsection engage; the ball’s round surface makes it very difficult to slouch.

Tired of the treadmill? You can perform aerobic exercises by bouncing on the ball and incorporating a variety of leg and arm movements while you bounce. These exercises do require that you consider the space around you to avoid falling onto a hard surface or other items in the room.

Lastly, as you learn new exercises, the level of difficulty can be increased to require more strength, skill and coordination.

So, let’s get on the ball for a great workout beginning with the exercises here.

How do I select the right size?

Most balls are sold in centimeters, so someone who is 5 feet tall should select a 45-cm ball. If you’re 5 feet 1 inch to 5 feet 7 inches, select a 55-cm ball. If you’re 5 feet 8 inches or taller, select a 65-cm ball.

The best test for fit is to ensure that when you sit on the ball your thighs are parallel to the floor. You can also underinflate the ball to make this parallel adjustment and in fact a less inflated ball is actually easier to use.

Many companies sell balls that can withstand a body weight up to 600 pounds, in case you are concerned about the ball bursting. Most sell for $25 or less, so they’re economical as well as transportable (many come with a foot pump). Do occasionally check the ball for tears or small punctures and don’t leave them in sunlight as this will damage the material over time.

Jumping Jack Warm-Up
Sit on the center of the ball with your spine straight and tall, navel drawn in and your feet hip distance apart. Put your hands on the sides of the ball or on your hips. Jump your feet out to a comfortable distance, bouncing on the ball to give you a lift; then jump your feet back to their original position. Repeat for 1 to 2 minutes.

Abdominal Curl
Sit on the ball and slowly walk your feet out and forward, lowering your hips until your body is at an incline and your lower back is supported by the ball. Put your hands behind your head or rest them on your thighs. Draw in your navel, exhale slowly and curl your trunk, pause, then slowly return to the starting position. Keep your neck neutral and avoid pushing your chin into your chest. Work up to 3 sets of 10 to 15 reps.

Ball Squat
Place the stability ball between your lower back and the wall. Stand with your feet shoulder width apart and lean slightly against the ball with your feet slightly ahead of your knees. Slowly bend your knees and lower your body until your knees are slightly above your hips. Hold the position for 5 to 10 seconds; then push into your heels and straighten your knees, but avoid locking the knees. Work up to 3 sets of 10 to 12 reps.

About the Author: Dawn Braud, MS, ACE, exercise physiologist, is an advanced certified health and fitness specialist and certified personal trainer. She manages the Fitness Club at the Woman’s Center for Wellness at Woman’s Hospital in Baton Rouge, LA.