Pilates Equipment and Apparel Types of Exercise Balls for Workouts By Marguerite Ogle linkedin Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Marguerite Ogle Reviewed by Reviewed by Kristin McGee, CPT on March 06, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT on March 06, 2020 Print It used to be that when someone said "work out with an exercise ball," we mostly knew what they meant. These days, there are so many kinds of exercise balls that we have to be a little more specific. Below is an introduction to the various exercise balls out there, along with notes on how they are used. Large Exercise Balls Caiaimage / Martin Baurraud / Getty Images The large exercise ball is the one you might be most familiar with. They are commonly seen in gyms, studios, and chiropractic offices where they go by a variety of names such as stability ball, Pilates ball, and Swiss ball. The reason we like to workout on them is that they are a good way to add balance and leverage challenges to a workout. The inherent instability of the ball is useful for core training as the core stabilizing muscles have to work harder to keep you balanced on it. How to Choose and Use an Exercise Ball Small or Mini Exercise Balls Nicolas Ayer/EyeEm/Getty Images Mini balls are similar to large exercise balls in that they add leverage and instability challenges to exercises. However, at 9 to 12 inches around, the mini ball is not usually a whole body balance challenge. They are very good for other kinds of stability work. For example, using a Bosu ball during a push up calls on even more core stability. Or, a seated side bend like Pilates mermaid with one hand rolling out on the ball is quite different than being supported by the floor. Mini balls also have many uses as props. Holding them between the shins or just above the knees during certain exercises can bring in an extra level of engagement for the inner thighs and feedback into the core. Medicine Balls Hero Images / Getty Images Some people call the large exercise balls described above medicine balls, but the real medicine balls are the smaller heavy ones that aren't meant to roll. Typically 8 to 15 pounds, medicine balls are used for throwing, catching, and other moves where the momentum of the heavy ball adds to the challenge. Medicine balls have been around a very long time—maybe as long as 3,000 years (they were sand-filled bladders then). 14 Unique Medicine Ball Exercises Small Weighted Toning Balls Neustockimages / Getty Images Small toning balls usually weigh in at 1 to 3 pounds. Using them is not weightlifting exactly, but the soft, round shape is nicer to hold than many hand weights and many people feel these balls add a muscle toning component for the arms in certain exercises where there wouldn't be any otherwise. They also give feedback into the core. Small Therapy Balls Silke Woweries / Getty Images These lightweight balls are mostly used in massage-like ways. It can feel wonderful roll your body parts over the balls, adjusting the amount of body weight you release onto the ball to monitor the pressure. Similarly, for the release of muscle knots and tension, different body areas can rest on the ball using the body weight to stimulate release in the muscles. Many people have found these balls helpful in working through back pain. A plain tennis ball will often do the trick but the therapy balls are softer and often feel better to sensitive areas. Several "methods" of working with the therapy balls have become popular. Yamuna Body Rolling and the Miracle Ball Petrone Method are examples. Best Home-Based Tools for Self Myofascial Release Foot Massage Balls Monika Benova / EyeEm / Getty Images Rolling out tired feet feels great. Sit with the ball on the floor so you can control the pressure and roll up and down and all around. You can use a tennis ball, a golf ball or a small rubber ball. However, see the nubs in the photo? Those are there to stimulate blood flow and the 7,200 nerve endings in the foot. Once you get used to it.... well, you'll really love it, or not. Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit