You Want Me To Sit on That Ball and Do WHAT?
Written: May 25 '05
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Product Rating:
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Pros: Versatile, fun, can be taken anywhere, durable, effective.
Cons: None really other than it cannot be patched.
The Bottom Line: I love the Xercise Balls. I think they make a great addition to your home equipment and fitness routine.
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| jo.com's Full Review: Spri Professional Xercise Balls |
Three years ago I reviewed Wai Lana Yoga Ball Kit to bring to a stability ball class at a former gym. My current gym uses stability balls by Gymnic. I used the Wai Lana with clients but when I wanted to buy two more I chose Spri. I found the Wai Lana Ball needed to be inflated too often. I like most of the products by Spri.
Stability Ball Background:
I do not know anyone who refers to these balls as anything other than stability balls. However you may have heard of them referred to as the Swiss ball. They have been around for decades being used in physical therapy. It has only been in the last few years or so that these balls took off and are now used in other arenas including schools. At my gym we have a class called “Havin’ a Ball“ but the ball is also used in cardio classes as well. Kickboxing class uses them to dribble (as in basketball). I like them because they are versatile and fun. They not only work every body part but can improve balance, increase flexibility, and loosen stiff joints.
I recommend that if you have never used one and are not a gym rat, you either take a class or have someone show you how to use it. Some of the movements on the ball can be dangerous if not done correctly. This is true especially of any requiring a lot of balance.
Please if you have any medical conditions, have never worked out are a woman over 50 or a man over 40 talk with your doctor before starting a new exercise program.
About the Professional Xercise Ball:
Unlike the Wai Lana I do not have to inflate Spri’s Xercise Ball each time I go to use it or take it to a client. It does deflate after many uses but I do not find that it deflates on its own like the Wai Lana does. For example I could set aside the Wai Lana ball for 3 days and not use it. When I go to use it, I have to inflate it. Inflating the ball is not difficult but if I can avoid inflating a ball that frequently I will.
The Xercise Ball is more money. I got the entire Wai Lana kit (mat, ball and pump) for $20. The Xercise Ball will run you between $19.00 and $25.00 depending on the size.
Like all Spri products the balls come in colors. The smallest is 45cm and is green; the 55 cm comes in gray (or actually it is called slate and is pictures) and blue and the 65 cm comes in grey and red. We figure out what size you need by height. When seated on the ball, your hips and knees should be close to parallel with the floor. The smallest at 45 cm inflates to 16.5 inches and is for those shorter than 5 feet tall. The 55 cm inflates to 21 inches and is for those 5 feet to 5 feet 7 inches; the 65 cm inflates to 25 inches and is for those 5 feet 8 inches to 6 foot 3 inches. There is a 75 cm and 85 cm ball but most likely you will have to special order these sizes. I have a 45 cm and 55 cm. I find that most women use the 55 cm including me. I am 5 feet 4 inches give or take. If all the 55 cm balls are taken at the gym I am more comfortable going to a smaller one than a larger one thus my choice to buy those sizes. I also work with children/teens and the green ball is usually the best choice for them. Please note that these colors will vary by manufacturer. Gymnic’s smallest ball is yellow. I use a red one that is 55 cm by that company.
You will have to have some device to inflate it. You can use a bike pump or buy one of Spri’s inflation devices which range from $8.00 to $15.00. The balls have plugs and a plastic bike pump adapter which will attach to your bike pump. You can also inflate it at a gas station air pump though for me that’s not my method of choice! It is recommended, and I did do this, is to fill the balls half way and then let it sit overnight. I then finished inflating them.
The Professional Xercise Ball, which is great for household use in spite of the word professional in it, holds up to 600 pounds.
Spri’s balls do not contain latex. They are made with a plastic vinyl clad (PVC) process. I have never had a leak in any of the three balls I own. However if you get one, please do not use any kind of patch kit. It is not safe. Right now at the gym there is a big yellow ball that is totally deflated. I imagine it has a leak and count the days to see when they will throw it away!
You should wipe it down after each workout session to keep it in good condition. Also do not expose it to heat or sunlight. I keep mine in the basement. An interesting fact to be aware of (If you buy this new this information will be included but in case someone gives you one you should know this.) is not to allow your ball to come into contact with newspaper, photocopies or other materials printed with black ink. It will permanently mark your ball.
The Professional Xercise Ball comes with an instruction sheet but I am going to give you a few ideas on how to use the stability ball.
Exercise Suggestions:
I will start with a couple of very easy exercises and then give you a couple that are a bit more difficult. You can use the Xercise Ball to work your triceps very nicely. The tricep muscles in on the underside of your upper arm. Hold the ball using the palm of your hands. You will get more out of many of these exercises if you do not use your entire hand. Raise the ball overhead and then bring it down behind your head like you would do in an overhead tricep extension. Make sure your elbows are pointed forward. To make this more difficult squeeze the ball on the way down.
Both in class and with clients the ball is often used to warm up and stretch the upper body. Swing the ball holding it with your hands (You do not have to use your palms on this one since we are just warming up.) from side to side. Lift it higher and swing it from side to side. You will be warming up many muscles including your deltoids (shoulder) and areas of your back. You are also warming up your oblique muscles (The muscles on the sides of your body.) and getting a good stretch in at the same time.
The Xercise Ball has become known as a fantastic way to work your abdominal muscles. I choose the stability ball over the mat many times in class if given a choice. If I am working with a client who is comfortable on the ball, I almost always incorporate the ball for ab work. Your body position on this is a bit tricky so make sure you look carefully at the instruction sheet if no one can show you. From a seated position roll down so that your lower back is on the ball. Put your hands behind your head without clasping them keeping your elbows wide and looking up at the ceiling. Lift slowly, just enough to feel a crunch in your abdomen. Again if you do this correctly I can promise you will feel this ab exercise perhaps more than with any other gizmo. The key is to make sure your abs are tight. To know if you are in what is called the “core” position, cough. When you cough you tighten those muscles. Keep them that way the entire time you are working out.
One more for your abs. Lie flat on the floor or mat with your hands under your butt to protect your back. Put the ball between your legs either at the ankles or knees. You will have to squeeze the ball to keep it in place so this works not only your abdominal muscles but your inner thighs and quadriceps (top of thighs) as well. Straighten your legs as much as you can and come down only until you feel your back lifting off the floor. Once you feel that come back up again.
The Xericse Ball is an excellent way to do push ups. If you think you cannot do them, then think again because you will be able to. You want to lie your body on the ball making sure that your hips are on the ball and your upper body is not. Place your hands below your shoulders and do a push up. It is that easy. You will be amazed! While in this position you may as well raise each leg a dozen times on each side. This is great for your glutes (butt) and hamstring muscles (back of thighs).
I hope this has been helpful. Feel free to e-mail me if you have a ball and need more exercises. Also leave a question or comment if you have one.
I love the Xercise Ball. I think it has made a huge difference in the world of working out though I rarely see men using them. (There is a man in my Having' a Ball class) They don’t know what they are missing.
Other products by Spri:
Spri Products Xerball Medicine Balls • Spri Xerdisc • Spri 12 pound Body Bar Spri 9 pound Body Bar • Spri 15 pound Body Bar • Spri Heavy Tubes • Spri Very Light Tubes • Spri Light Tubes • Spri Foam Rollers • Spri Medium Tubes • Spri Ultra Heavy Bands • Spri Ultra Toner
A fairly complete list of my fitness equipment reviews can be found on my profile page. Thanks for reading. jo
Recommended:
Yes
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