Bouncing Your Way to Fitness

Aches & Claims
By Robert J. Davis
The Wall Street Journal
Tuesday, July 27, 2004

You can use it for crunches, strength training, yoga - and even as a desk chair. The exercise ball, also known as the Swiss, stability or body ball, is touted for a variety of fitness uses. In fact, exercise experts agree the ball may offer certain advantages, but not all the claims for it are equally credible.

Exercise balls, originally used in Switzerland for rehabilitation, have become a popular piece of equipment in health clubs. They're inflatable and come in different sizes. Most are round, but some are half-round with a base, and others have legs for storage. Exercises that can be done with the ball, which include everything from push-ups to calf stretches, typically involve sitting or lying on it (both face up and face down), but other positions are also sometimes used. Activities vary in difficulty, making the ball useful for people ofvirtually all fitness levels.

The key advantage of the ball is its instability, which forces you to use a variety of muscles to stay balanced. This can be especially useful for strengthening the muscles of the "core" or trunk, which includes the abdomen, hips and back. Core conditioning is an old idea that has been recently rediscovered by many fitness trainers, who recognize its abiity to help with everyday movements and to prevent back pain and other injuries. Experts also believe it can improve posture and enhance performance in sports such as golf.

There's evidence that doing abdominal crunches while lying on a ball is more effective than doing them on the floor. A San Diego State University study that put 13 different abdominal exercises in the test found ball crunches to be among the top three, ahead of exercises with various ab gadgets. And the ball was easier on the back.

Another popular use of the balls is for yoga and pilates, a series of total-body exericses that improve strength and flexibility. Both activities involve simultaneously using different muscles, and some fitness experts say the ball can be a helpful tool.

However, it isn't as clear that it enhances weight training, as some claim. It's true that pumping iron while lying on the ball provides the added benefit of working core muscles, but the unstable environment also makes it harder to lift, forcing you to reduce the weight and exert targeted muscles less.

Balls generally cost $20 to $40, though some versions run as high as $100. When choosing one, make sure you can sit on top with your feet flat and your knees at a 90-degree angle. The taller you are and the more you weigh, the bigger the ball you need. Inflating it less makes the ball more stable; inflating it more decreases stability and increases difficulty. Look for a ball that is burst-resistant, meaning it won't pop like a balloon it punctured.

If possible, work initially with a personal trainer or take a class to make sure you're using the ball properly and safely. While it is a highly versatile piece of equipment, don't assume the ball can meet all your fitness needs. It's best used as part of a comprehensive program that also includes aerobics and weight training.

-With reporting by John M. Gunn