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16 of the best exercise balls for a rock solid core
Boost your core strength, balance and spine health in the comfort of your living room
If you've ever set foot in a gym, yoga studio or birthing centre, chances are you'll have spotted an exercise ball on your travels. Originally intended as a gymnastics aid, exercise balls have been on the fitness scene since the sixties, so they're nothing new. But have you ever used one to support your training, and do you know the real benefits of these clever inflatable spheres?
Also known as stability or Swiss balls, it's a little known fact that the humble exercise ball is a powerhouse for home fitness, and can support everything from balance to core strength and even spine health. Keep scrolling for everything you need to know about exercise balls including the ideal size, how to make the most of them in your training and the best ones to buy.
The best exercise balls to shop in 2024
In a hurry? Here are the best exercise balls at a glance. Keep scrolling for the full list.
What is an exercise ball?
Typically made from PVC, an exercise ball looks like an oversized football and comes in a range of sizes to suit your height and specific needs.
'An exercise ball is mostly used for physical therapy, athletic training and exercise,' says Tim Kayode, sports and performance therapist and Founder of Myoset.
They can be used to support your bodyweight workouts, improve posture and can even help with labour pains.
What are the benefits of using an exercise ball?
Exercise balls come with a number of benefits. 'It can be used for a plethora of things such as exercises, rehab drills and stretches,' explains Kayode. But the benefits don't just extend to fitness.
- Home gym: Don't have space for a gym in your basement? Exercise balls are portable, lightweight and easy to inflate, so you can transform your front room into a gym at a fraction of the cost.
- Core strength: Using an exercise ball activates and engages your stabiliser muscles, which can 'challenge stability and core strength,' says Kayode.
- Budget: Gym membership can get pricey. Exercise balls are an inexpensive way to mix up your fitness routine at home.
- Travel: Globetrotters will be pleased to hear that exercise balls are super easy to inflate and deflate, so they're ideal for holidays or fitness on the move.
- Injury recovery: When used correctly under supervision from a physiotherapist or PT, exercise balls can help you recover quicker from injury.
- Mix it up: A well-chosen exercise ball can be incorporated into a number of fitness routines including yoga, Pilates, resistance training and gym work.
- Pregnancy and labour: Using an exercise ball throughout the trimesters can help to alleviate pregnancy aches and pains and can even ease discomfort during labour.
Which type of exercise ball is best?
Exercise balls vary in size, weight and density, so do your research before you start shopping to ensure you choose the right type. They typically come in a range of sizes including 45cm, 55cm, 65cm and 75cm in diameter.
'Firstly make sure the ball is the correct size,' says Kayode. 'I would recommend relating it to your height.' The following guidelines should help you choose the right size ball:
- 4"8 – small ball (45cm)
- 4"8 - 5'3 – medium ball (55cm)
- 5"4 - 5"10 – large ball (65cm)
- 5"11 - 6"4 – extra large ball (75cm)
How to use an exercise ball
How you use it depends on the type of activity you choose but, if you are new to exercise balls, there are a few points worth considering. 'The more firm the ball the more challenging the exercises will be, so for a beginner it's advisable to slightly deflate the ball,' says Kayode.
Alignment is also important. 'Always make sure when you are sitting on the ball to start out with, that your feet are flat on the floor with your knees bent at a 90 degree angle,' explains Kayode. 'Also, when using your Swiss ball make sure it's being done in an open area to avoid hitting or breaking anything.'
Fitness-wise there's not much you can't incorporate an exercise ball into. They offer a greater range of motion for loads of bodyweight moves, allowing you to get deeper into exercises and engage muscles you didn't know you had! Get started with these tips:
- Core strength exercises: Core moves from crunches to planks can all be kicked up a notch with an exercise ball. When sitting on the ball, keep your knees at a right angle and feet flat on the floor. Pop your forearms on the ball during planks, or put it between your ankles as you lie on your back to perform ball lifts.
- Feet elevation: Place your feet on your ball to perform moves like push-ups, commando planks or even glute bridges.
- Spot guide: If weighted squats are a regular part of your routine, use an exercise ball as a guide to ensure you're not squatting too low, or not low enough! Just place underneath where your bum lands.
- Desk chair: Upgrade your workstation with an exercise ball in place of a chair to help improve posture, balance and core strength.
16 best exercise balls to shop now
From peanut-shaped to half balance and classic Swiss balls, we've rounded up our pick of the best exercise balls, available to shop now.
![Headshot of Rhalou Allerhand Headshot of Rhalou Allerhand](https://cdn.statically.io/img/hips.hearstapps.com/rover/profile_photos/895d76ee-c55a-4805-ae6b-025e3d225006_1533136385.png?fill=1:1&resize=120:*)
Rhalou is a senior digital editor specialising in health and wellness with over fifteen years’ online and print publishing experience.
Rhalou has worked for various health platforms including Women’s Health, Men’s Health, Runner’s World, Netdoctor, Women’s Running, Men’s Running, The Running Bug and Women’s Fitness.
Covering everything from sexual health to fitness, parenting, marathon running and self-care, Rhalou loves creating fun and accessible lifestyle content and feels strongly about demystifying complex medical jargon and empowering people to better understand their health.
Previously, Rhalou was a freelance social media specialist for several major sporting events and race listings including The London Marathon, Breca Swimrun, Findarace, The Westminster Mile and Prudential Ride 100. She has also been a reporter on a local newspaper in remote Scotland, penning breaking news stories about killer otters, cats stuck up trees and the Scottish hill racing scene.
Over the years, Rhalou has been lucky enough to run 15 marathons and even a few ultra-marathons. She is still a passionate runner, but these days she can mostly be found at her local parkrun or chasing after her young son.
Hattie Parish is the Health and Fitness Ecommerce Editor for Women’s Health, Men’s Health and Runner’s World, covering the best gym wear, latest fitness tech and wellness launches worth investing in, plus the best deals during Black Friday and Amazon Prime Day. As well as clocking up the miles in myriad running socks, pummelling her muscles with massage guns, testing out fitness mirrors and donning dry robes every other weekend, Hattie consults leading experts in the health and fitness industry to help readers make informed decisions when shopping online. Brought up by two medics, Hattie worked in health clinics before completing a BA in English at King’s College London. She qualified as a journalist in 2015 and has since written for titles such as Healthy magazine, Cosmopolitan, Harper’s Bazaar and Red, as well as worked commercially with health and wellness clients such as Holland & Barrett, Lloyds Pharmacy and Superdrug. Hattie is passionate about arming readers with honest, unbiased product reviews and has a particular interest in the role of technology in our wellbeing, as well as gender-based inequalities in healthcare. When she’s not putting gym wear through its paces on the Pilates reformer or kitting out her home gym (garage) with the latest equipment, she’s attempting to make progress on her teetering pile of bedside books, cycling round South East London or sampling wellness retreats for the Women’s Health travel pages.
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