The EXERCISE BALL & what you need to know before you buying one

The exercise ball, also known as the Swissball, mediball, fitball etc., has been around since the 1930s. The ball was invented by a toymakeer in Italy called Aquilino Cosani. It has since become one of the most popular training equipment. It has become part of standard equipment -not just used in rehabilitation settings. The ball has also in some cases replaced the deskchair.
So why is it so good to use the ball? Training with the ball activates the core stabilising muscles more quickly and more effectively than traditional traning methods. This is because the ball provides an unstable base of support. We simply have to work harder to keep the balance which will in it’s turn make our deeper muscles around the spine to have to work harder to maintain alignment. This leads to greater strength, coordination and balance.

The balls come in a variety of colours, size, cost and of course also quality.

Here are some tips for you before you go out and get your exercise ball:
- Get a ball that either says it is anti-burst or burst resistant. These balls are much safer but are also much more likeely to maintain their shape and size.
- When you are sitting on the ball make sure your hips are slightly above the knees. Using a too small ball will compromise your seated posture. Sitting this way also frees the pelvic area. Balls come in 55, 65 and 75cm size. Here is a rough guide of what ball size you will need: if you are up to 175cm tall, you will need a 55cm ball and if you are over 175cm tall, you are likely to need a 65cm ball.
- Inflate your ball at room temparature, slowly and to the height and diameter prescribed by the manufacturer. Make sure the plug is firmly seated. Keep the ball away from heat or sharp objects.

There are many benefits of using the ball such as;
- it improves body awareness
- it improves strenght, balance, mobility and coordination
- it improves correct posture
- it builds up core strenght
- it is suitable both for individual or group work such as pilates classes
- it stimulates the neuromuscular system
- it promotes functional fitness

Have fun with your exercise ball!

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I think this is a question many Pilates Instructors have to answer. Pilates will certainly help to create a thin waist line. You do work the deeper “core” muscles such as the Pelvic Floor and the Transverse Abdominis. Transverse Abdominis acts as a natural corset and will therefore help to create that thin waistline. You do need to understand that doing Pilates may not be enough to work on to loose excess body fat. So if you are carrying too much body fat around the stomach – it is important to first of all improve your eating habits then combine Pilates with Cardiovascular exercise (exercise that raises the heart rate).

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