The Physioball is also known as the Swiss Ball, the Fitball, the Stability Ball and the Resist-a-Ball. It is composed of a plastic vinyl material. In the 1960s, the Physioball was used for physical therapy. Today they are one of the most popular and versatile pieces of exercise equipment.
Performing traditional floor exercises on the ball improved core stability. The following exercises will enhance your balance, tone your core muscles, release back tension and strengthen your legs and gluteal muscles. Use the Physioball three times a week to tone your body.
Choose the correct ball for your height. If you are under 5 feet tall, you'll need a 48 centimeter ball. Those between 5 feet and 5 feet 5 inches should choose a 55 centimeter ball. From 5 feet 6 inches to 6 feet 1 inch, select a 65 centimeter ball. Seventy-five centimeter balls are for those whose height falls between 6 feet 2 and 6 feet 8 inches, and those taller than 6 feet 8 will be best served with an 85 centimeter ball. Those who are overweight may want to add an extra 10 inches to the ball height.
Find your balance. Sit on the Physioball and cross your arms at your chest. Inhale to prepare and as you exhale draw your belly towards your spine and lift your right leg off the floor. Inhale to return, and repeat on the left leg. Perform five repetitions on each side, or 10 repetitions all together. If your core muscles are sufficiently activated, as you lift one leg, your weight will stay centered on the ball.
Place the Physioball on a clean, dry surface (a yoga mat, for instance). Sit on the ball. Your knees should be bent at a 90-degree angle, with the back of your thighs parallel to the floor. If they are not, adjust the height accordingly.