If you are a person used to exercises, who usually goes to the gym or who likes a healthy life, you have surely seen a Pilates ball or exercise ball. This is because the best Swiss ball or exercise ball is used for strength, balance and stability training.
In turn, these gym instruments allow you to work core and abdominal strength and also have great advantages for muscle balance. In fact, many physical therapists use exercise balls in their clinics to rehabilitate their patients seeking to improve balance, flexibility, and strength.
Other important advantages are that they help to create muscle tone throughout the body, to rehabilitate the back, hips and knees after an injury, and they can even help you lose weight and improve your cardiovascular system through low exercises. impact.
And all this you can do with a single and simple device that is inexpensive and easy to use from the comfort of your home.
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What is the Best Swiss ball or Pilates ball?
We already saw that there are a few things to consider before buying a exercise ball. You have to know what type of exercises you want to do, what parts you want to work on and know well the benefits and types of exercise balls that you are going to find in order to choose the most suitable one for you.
The following comparison list contains the best models on the market, so you can start to strengthen that core, your whole body, or even recover after an injury.
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What is a Exercise ball?
Also known as stability balls, physio balls, Swiss ball or yoga ball, they are balls that are used to perform exercises of different types and with different objectives. Depending on how they are used, they can help you lose weight, improve balance and flexibility, tone muscles, and strengthen your core without having to go to the gym.
In terms of their characteristics, they are long and solid balls that can be used for stretching, or you can also sit on them while lifting dumbbells to strengthen the abdomen and improve your posture and balance.
Similarly, you can do traditional abdominal exercises for a more challenging and strong workout.
Types of Swiss balls
Do not worry. Depending on the type of exercise you want to do, there will be an ideal Swiss ball for you. They are available in different sizes and each model is designed for a specific type of exercise, so look for an exercise ball that can be used for what you are looking for
Stability Balls:
These are the largest and are sometimes called Pilates balls. They are ideal for strengthening the core of the abdominal area, which is essential for difficult exercises. Most of the simple exercises can be done with these types of balls and it makes them more challenging. They are ideal for exercises that involve the whole body.
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Mini Balls:
These balls are like stability balls, but much smaller. They do a great job of helping muscle balance and strengthening the core, but they are not used for full-body exercises. In fact, they are used to do more challenging push-ups and side bends.
Medicine Balls:
They are made of leather or rubber and contain sand or some other heavy material inside. They are used for many things, such as strength training, explosive training, rehabilitation, and physical therapy. Due to their great weight, they allow you to do strong and challenging exercises.
Tips for Buying a Good Pilates Ball
A good pilates ball to improve your workouts will make you see how easy it is to improve your physical condition. However, before you start doing the exercises you have to buy the correct product. For that, we recommend paying attention to the following details:
Size:
It is important for several reasons: to know if it will fit comfortably in your home and if you can store it without problems, and to see if it is suitable for the type of exercises you want to do. If you are looking to do seated and full-body exercises, you will need a large exercise ball, not a mini one.
Weight Limit:
If you plan to use your entire body during exercise, make sure that the model you choose to buy is capable of supporting your weight. This will prevent the Swiss ball from breaking or being damaged in any way and will keep you safe while exercising without going to the gym.
Quality:
Always look for a model that is supported by the opinions and comments of its users on the net, that is made of resistant and durable materials.
Durability:
Look for a ball with good durability and that is resistant to pops. The ideal is a ball with a burst resistance of 500 kg, especially if you plan to use extra weight, think of it as a car tire. Continuous use and heavy weight will cause wear and tear, so look for a good quality, durable model that will ensure your safety.
Keep in mind that if you do not specify the weight limit, it is probably between 100 and 200 kg, which is very low and risks you to suffer a hit against the ground that can cause injury and damage to your body.
Maintaining Exercise Balls
Remember to take care of your exercise ball with extreme caution, since punctures, penetrating or sharp objects and others can damage them little by little and create the risk that the device fails during use and you injure yourself. We recommend the following precautionary measures:
- Check for sharp objects in the area where you will be exercising. Make sure there is nothing that could puncture your exercise ball, as although the burst resistant models will not explode, they can be damaged and cracked by these objects, so keep them away.
- Do not use the ball outside, as there are always rocks or sharp surfaces that can damage it.
- Check the ball regularly for scratches, bumps, or bubbles.
- Prevent the Swiss ball from coming into contact with materials printed or stamped with black ink, as it can transfer to the ball and leave marks and smudges. This ink can then be transferred to your clothing and skin.
- Clean the ball regularly with a soft cloth and warm soapy water to prevent germs and stains from damaging it sooner or later.
- Don't use harsh chemicals or abrasive cleaners on your exercise ball. Ideally, you should spray it with a disinfectant, but don't submerge it in the liquid. Just let that same spray rest on the ball and dry itself.
Benefits of using Exercise Balls
The benefits are many and really advantageous. From improving stretching, strength training, physical therapy or rehabilitation to regaining muscle strength, stability and balance even after injury and more. That is why in this section we will explain more in depth about them so that you can get the most out of your Pilates ball.
Back and Spine Health :
The reason chiropractors and physical therapists started using these balls is because they help support your back while you exercise and stretch, making them ideal for people with back and spinal problems.
Core Stability :
The core refers to all the muscles in the body that stabilize and support your body and all of its movements. Also known as the midsection, it is made up of the deep abdominal muscles and the back muscles. The muscles in this area protect your spine and allow you to do routine activities such as lifting or throwing things, running, bending over, reaching for something, etc.
If you don't keep them in good condition, you can risk injury from doing even the most everyday activities. Use your exercise ball to intensify your workouts and make these muscles work and are well conditioned as well. Put your feet closer together when sitting on the ball or place the ball away from your core. The latter will make it harder to keep your balance and you will exercise harder.
Posture :
An exercise ball allows you to maintain the natural curvature of your back, which is healthy and necessary.
Muscle Balance :
Muscle groups must grow in equal proportions to create balance. However, due to the anatomy, it is normal for the anterior muscles to be larger than the posterior ones.
However, a large imbalance can damage posture, which can be remedied with an exercise ball.
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