There are certain pieces of equipment in small studios that are staples: heavy machinery such as leg presses, large cable machines like the Nautilus and small floor equipment are all handy. Of the floor equipment, the Swiss ball has become a popular piece for its uses to create core stability and to increase the use of stabilizing muscles throughout the body.

About the ball

The body ball, birth ball, gymnicball, Swiss ball, stability and physioball, fit or fitness ball are all the same piece of equipment. It was originally created in Switzerland in the 1960's and used by chiropractors and physical therapists. Since then, the market has been inundated with specialty balls that do the exact same thing. You can use any of the listed names to find a fitness ball if you need to purchase one. The dimensions of the ball will be paired with the proper height measurements and although the balls are anti-burst, be certain that the package displays that before you make your purchase.

Weight training

Exercisers who are trying to put on muscle by using heavy weights will find that the support is not enough for you or the weights. Some stability balls can hold as much as 2200 lbs. but exercises such as bench or heavy shoulder presses are difficult because of the instability of the ball. Choose a bench for moments like these.

When to incorporate your ball for exercises

When should you incorporate your ball? A multitude of exercises are performed on a fit ball, but the most common uses are during abdominal or lower back routines.

Floor movements

Abdominal and lower back exercises are a good match with the ball. Reverse crunches, super mans, knee tucks and hip cross overs are just a few to be named. You will be on the ball for some exercises, so be careful if you don't yet have your coordination.You must learn to maintain your balance in order not to take a spill on the floor.

Workouts from home

If you hate going to the gym use the stability ball from home. A combination of light weights and a stability ball can create a good exercise routine. Choose exercises that allow you the greatest range of motion. For instance, rear deltoid exercises (backs of your shoulders) can be performed easily with the use of a ball. On the other hand, lunges are not a good choice for the stability ball. It's important to get a full range of motion during this exercise and the use of a ball will hinder that.

If you don't work out at all

So you hate to work out, in general? There is another use for the ball when you're at home. Use it as a chair. There are actually ball-type chairs and the use of the ball while you're on the computer or watching TV will engage your muscles.