The whole point of the gym ball is that it uses a lot more muscles than when you work on the floor. Balancing on the ball works means that you are particularly using your core muscles, so over time those muscles strengthen.

It also helps your balance overall, and you become more adept at fitness training.

If you know about mensfitness.co.uk, then you already know that they promote working with a Gym Ball - check out some of our Exercise Videos that show exercises they recommend.

The focus of exercises using an exercise ball is the core body muscles, which are the back muscles and abdominal muscles.

The key benefit of using a Gym ball to exercise is that your body automatically balances to stabilise the ball, thus you are using a lot more muscles than when exercising directly on a hard flat surface. In essence, you will be building strength in important core muscles without even knowing it!

An exercise ball can be of great benefit to many people and for many purposes. If you are pregnant then see our guide on how the exercise ball can help you.

If you suffer from lower back pain then the fitness ball is ideal for you. It helps to strengthen your core muscles and improve your posture, and ultimately ease back pain.

If you just want to get fitter and perhaps lose some weight, then again the fitness ball is ideal. Check out our Gym Ball DVDs and Books on Gym Ball Exercises to learn some great new exercises to help you achieve your goal.

Exercise balls are great for general exercising either at home or in the gym. They're perfect for strength and resistance training, as well as yoga and pilates. They can also be used for physiotherapy or rehabilitation.

And finally, THEY'RE FUN!

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Lay the gym ball out as flat as possible on the floor, keeping it out of the sunlight. Remove the plug in the ball and fit the pump nozzle into the plug hole. It is best to use a pump made specifically for gym balls.

Inflate the ball to about 70% of its size; take the nozzle of the pump out of the hole and quickly replace the plug. It is then adviseable to then let the ball rest for about 24 hours. After 24 hours finish inflating the ball to the size you require; your hips and knees should be parrallel to the floor giving a 90 degree angle.

When inflated the exercise ball should be quite firm but not hard. When using the ball it should react to your body shape and give it support where needed and improve your posture.

If you are using your gym ball as a seat it is better to have a size bigger than you usually need and then slightly deflate the ball so that it is nice and comfy.

Remember, the firmer the ball the harder it is to balance and therefore the exercises are harder to do.

Never inflate your gym ball over the specified size.

There is never a more important time to be fit and healthy than when you are pregnant. But, as with all exercises, you should consult your doctor before beginning them. While gym balls are generally safe to use during a pregnancy, they may not be recommended for some women.

When inflating your gym ball make sure you begin with the ball partially inflated. The firmer the ball the less stability it has and the harder the exercises.

The Gym Ball helps with pregnancy by improving your balance and strengthening abdominal muscles. This in turn makes it easier for you to push more effectively during labour which can speed up labour. It also helps with lower back pain and can help relax the pelvis. It is also understood that it can help with 'optimal foetal positioning', helping to get the baby into a good position for birth.

Many pregnant women say that just sitting on it helps, and that it was in fact the only thing comfortable to sit on in late pregnancy. When your contractions are hurting just getting onto your gym ball and moving around in a figure of 8 helps no end.

It works because when you are sitting on the ball, in order to balance you have no choice but to sit correctly, keeping your back straight and pelvis aligned, and so reducing backache and helping the baby get properly engaged in a good position.

Rather than slouching on the sofa watching tv, try sitting on your gym ball instead! You'll find it very relaxing to bounce and rock on your ball, especially in early labour.

When you have got used to your gym ball, try doing a few gentle exercises. Here is a great video to get you started, and when you are ready for some more exercises, check out our DVD and Books section!

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Description

The Birth-ease Birth Ball and Pump Created exclusively for Birth-ease with pregnancy and labour in mind. A superior quality, anti-burst birth ball for comfort and exercise during pregnancy, encouraging optimal foetal positioning and an active, mobile birth. After your baby is born, use the ball for gentle bouncing to soothe your newborn - the modern day rocking chair! The detailed photographic guide shows you how to use your Birth Ball: In Pregnancy: * for relief from back pain and pregnancy discomfort * for optimal foetal positioning, getting your baby into the best position for birth * for prenatal exercises to keep fit during pregnancy and build strength for labour. These include squats, stretches and leg bends * for pelvic floor exercises In Labour: * help to cope with contractions * for relaxation in labour * for progressing labour and dilation of the neck of the uterus * to support mobile, active birth positions Superior birth ball quality The Birth-ease Ball is manufactured in Italy by Birth Ball specialists. It's anti-burst construction means that should the ball get punctured whilst you are sitting on it, it will deflate gradually to prevent you and your baby from injury. It is rigorously tested up to 300kgs in weight and its non-slip surface helps give extra stability. 65cm (or 75cm) Sizing When sitting on the ball, your hips should be 8-10cm higher than your knees. Select the correct size for your height: 65cm: Up to 5'8 (up to 173cm) 75cm: 5'8 and over (174cm and over) Hand Pump Supplied with a quality faster blaster hand pump for inflation. Its dual action means the ball can be inflated in a few minutes. Very useful when taking the ball to hospital with you and also could be used as a balloon pump for all those birthday parties to come!

Features

• Superior Quality Anti-burst Birthing Ball. Made in Italy by Birthing Ball specialist.
• Supplied with full instructions for pregnancy exercises, labour support & active birth positions
• Faster Blaster Hand Pump included and 2 plugs.
• Size 75cm for height 5'8 (173cm) and over. (65cm ball also available on Amazon for women under 5'8)
• Fast despatch

It is often called the balance ball, but it certainly won't be if you choose the wrong size and with the wrong size gym ball you could seriously damage yourself. If the stability ball is too small you will not be able to get enough stretch when laying on the ball or if sitting on the ball and lifting weight you will find yourself leaning forward. If the ball is too high you won't be able to keep your feet flat on the floor, will loose balance and end up bouncing around, or worse, rolling off the back of the ball when lifting weights! Having the right sized ball will be safe and your work outs will make sure you get maximum benefit from the exercises.

But looking around the internet at different exercise balls can be very confusing when trying to find out which size you need. Many retailers quote different sizes required for your height. But not only that it can depend upon which exercises you want to do as to which size you go for.

First off, there are usually 3 or 4 sizes to choose from, and more often than not they are colour coded for size, so don't just pick a Gym Ball by it's colour!

The best way is to try one out. If you have a local gym pop in and see if they have stability balls there. Sit on one with your back and legs straight and feet a little apart and flat on the floor. Your hips and knees should be parallel to the floor giving a 90 degree angle.

However, if you are unable to try out a gym ball, then another way to find which size you need is to squat with your back against a wall and lowering down until your knees are at a 90 degree position. It is important to ensure that your thighs are parallel to the floor and not angled down. Mark the wall and measure the height that you need (thanks to GetFitWithVal for that tip). Yet another way is to stand up straight and have somebody measure from the back of your knee to the ground; add 3 cm to allow for depression of the ball; the next size ball after this measurement will be the size you need.

The following is a rough but handy chart to go by for choosing your exercise ball:

45cm Gym Ball - suitable for height 5'0" (152cm) or shorter
55cm Gym Ball - suitable for height 5'1" - 5'6" (155cm - 167cm)
65cm Gym Ball - suitable for height 5'7" - 6'1" (170cm - 185cm)
75cm Gym Ball - suitable for height 6'2" (188cm) or taller

Another thing to think about is how much the gym ball is inflated. The exercise will be more difficult when the ball is inflated more, and thus firmer and less stable. Whilst this is perhaps better for more advanced people, beginners should start with a more deflated ball, which will be more stable and make the exercises easier.

An additional factor to consider is weight. Manufacturers should provide test load figures to the retailer for how much weight the exercise ball will hold.