Exercise Ball & Base

An exercise ball, also known as a stability ball, Swiss ball, or yoga ball, is a large, inflatable ball made of elastic material, typically PVC. Exercise balls can be used for a variety of exercises, from core strengthening and stretching to rehabilitation, balance training, and pregnancy exercises, or as an alternative to a traditional office chair.

Exercise balls are usually made from a durable synthetic, like polyvinyl chloride (PVC). This synthetic plastic is known for its flexibility, resilience, and puncture resistance. The PVC used for our exercise balls is also treated with a burst-resistant coating, which adds an extra layer of safety in case of accidental puncture. This ensures that, in the event of a puncture, the ball deflates slowly rather than “popping” abruptly, minimizing the risk of injury.

The primary function of an exercise ball is to be inherently “unstable,” challenging your core muscles and improving balance and coordination. When you sit or lie on an exercise ball, your body has to constantly make small adjustments to maintain stability, engaging your core muscles, including your abdominals, obliques, and lower back. This engagement strengthens those muscles, leading to better posture, reduced back pain, and improved overall balance. Exercise balls also increase flexibility. Many exercises performed on the ball involve stretching and lengthening muscles, improving range of motion.

Choosing the right exercise ball size is crucial for comfort, effectiveness, and safety during your workouts. The size you need primarily depends on your height. Our Luna Exercise Ball comes in three sizes (55cm, 65cm, and 75cm). Here's a general guideline:

• 5’7” and below: 55cm ball

• 5’8” to 6’2”: 65cm ball

• Over 6’2”: 75cm ball

However, it's not just about height. Leg length also plays a role. If you have longer or shorter legs than average for your height, you might need to adjust the size accordingly. When you sit on your exercise ball and your feet are flat on the floor, your hips and knees should be at a 90-degree angle. Your thighs should be parallel to the floor or sloping slightly downward. If your knees are higher than your hips, the ball is too small. If your feet don't reach the floor, the ball is too large. Remember, some exercises might be easier with a slightly smaller ball, while others might be more comfortable with a slightly larger one.

Yes, all exercise balls have a weight limit, but it’s probably a lot higher than you might think! Our Luna Exercise Ball can hold up to 1,000 pounds of static weight.

An exercise ball is a fantastic tool for strengthening your core and improving overall fitness, but it can't directly target belly fat. In fact, nothing can. The idea that you can lose fat from a given area just by exercising that area is a misconception. However, an exercise ball can contribute to your weight loss journey. Exercises performed on an exercise ball engage multiple muscle groups simultaneously, leading to higher calorie burn than traditional exercises. Remember, losing fat requires a comprehensive approach that combines regular exercise—including aerobic workouts like running or swimming—with a healthy diet and lifestyle. The only direct way to lose weight is to consume fewer calories than you burn each day, so diet, above all else, is the best way to lose belly fat.

While their names might sound similar, exercise balls and medicine balls are two very different fitness tools. An exercise ball, also known as a yoga ball, Swiss ball, or stability ball, is a large inflatable ball used for a variety of exercises that promote balance, core strength, and flexibility. A medicine ball is a denser, weighted ball, traditionally made of leather or rubber, used for strength training and plyometric exercises. Unlike bouncy, inflatable exercise balls, medicine balls are designed to be lifted, thrown, and caught, adding resistance and intensity to workouts. They are commonly used in exercises like slams, throws, and twists to improve power, coordination, and explosiveness.

While not strictly necessary, an exercise ball base can be a useful addition to your home gym setup. The primary function of a base for your exercise ball is to provide stability and prevent the ball from rolling away during exercises. This is particularly helpful for beginners who are still developing their balance and coordination on the ball, or for those using the ball on uneven surfaces. Exercise ball bases are also useful to store your ball when not in use, so it isn’t constantly rolling around your house. Our Luna Exercise Ball comes with a base, so you don’t need to worry!

There are many exercise tools that can help improve your balance, but exercise balls are one of the best! Their unstable nature forces your body to constantly adjust when on top of them, strengthening your core muscles and improving stability. This translates to better balance both on the ball and in everyday life. You can use the ball for simple exercises like sitting and holding a pose or more dynamic moves like squats and planks, all while challenging your balance and coordination. Even sitting on an exercise ball instead of a chair will improve your stability and core strength.

Inflating an exercise ball is pretty straightforward. You’ll need a pump with a nozzle that fits the ball's valve. Luckily, our Luna Exercise Ball comes with one! Most exercise balls, including ours, come with a plastic plug in the valve that you'll need to pull out before inflating. These can be tricky to grip, but our exercise balls come with a plug puller to make it easy!

• Insert the pump nozzle: Make sure it's securely in place to prevent air leakage.

• Start pumping: If it's a hand pump, use steady strokes. If it's electric, just turn it on.

• Don't overinflate! When you’re inflating your exercise ball for the first time, it’s best to inflate it to about 80% of its full size initially, let it sit for 24 hours, and then top it off. This allows the material to stretch evenly and prevents overinflation.

• Replace the plug: Once inflated, quickly remove the pump and insert the plug back into the valve.

Exercise balls aren’t precision instruments, so as long as your ball is reasonably firm, you should be good to go. But the best way to check if your exercise ball is properly inflated is to measure it. If you purchased a 55cm ball, then when it’s fully inflated, it should measure 55cm. You can also do the “sit test.” When you sit with your feet flat on the floor, your hips and knees should be at a 90-degree angle. If your knees are higher than your hips, the ball needs more air. If your feet don't reach the floor, it has too much. You can also gently press on the ball – it should give slightly but not feel too hard or too soft. Finally, measure the ball's diameter and compare it to the manufacturer's recommendation.

Yes, you can use a bike pump to inflate an exercise ball, but you need an adapter nozzle to fit the valve on the exercise ball properly. Our Luna Exercise Ball comes with an easy-to-use hand pump, as well as plugs and plug pullers. You could also consider a portable air compressor with multiple nozzles. These multi-purpose electric air pumps are capable of inflating not just exercise balls but bike tires, paddle boards, inflatable kayaks, and more.

You can keep your exercise ball on its protective base for short periods or if you’re using it regularly. The base is perfect for keeping your ball from rolling around. If you won’t be using it for a while and are looking for long-term storage, remove the plug and fully deflate the ball, gently fold it, and store it in a cool, dry place away from direct sunlight. Avoid extreme temperatures, as high heat and cold can damage the material.

Exercise balls used daily in commercial gyms might only last for six months to a year or two, but a personal exercise ball stored at home can last for five years or more. If you store your ball properly (see above) and avoid overinflation, you should get several years of regular use out of your exercise or Swiss ball.

Generally, yes! But opinions differ. Sitting on an exercise ball at work has become quite popular, and for good reasons. It engages your core muscles, which helps improve posture and can potentially alleviate back pain. Since the ball is unstable, you're constantly making tiny adjustments to stay balanced, which activates those core muscles. This will also burn more calories compared to sitting in a traditional chair.

However, it's not a magic solution for everyone. Some studies suggest that prolonged sitting on an exercise ball can lead to spinal shrinkage and discomfort. It can also be challenging to maintain proper posture consistently throughout the workday, and some may find it too tiring or unstable for extended periods. Ultimately, while it’s probably healthy to sit on an exercise ball some days, doing it all day every day may not be ideal. It also depends on your age and specific health concerns. If you experience any discomfort, it's best to switch back to a regular chair or alternate between the two throughout the day. You could also try a standing desk!

While it might seem tempting to bounce on an exercise ball like a playground toy, it's not really what they're designed for. Exercise balls are meant to be unstable, to challenge your core, and to improve balance. Bouncing excessively can actually make it harder to engage those core muscles and maintain proper posture. Think of it like trying to do a plank on a moving surface. It defeats the purpose of the exercise.

However, gentle bouncing or rhythmic movements can be beneficial in some cases. For example, pregnant women sometimes use exercise balls to help with labor pain or to encourage the baby to move into the correct position (see below). Similarly, some people find gentle bouncing helpful for relaxation or relieving back pain. If you do choose to bounce on an exercise ball, make sure it's properly inflated and you're in a safe environment. Avoid bouncing too high or aggressively.

Some evidence suggests that bouncing gently on an exercise ball can be beneficial for lymphatic drainage. The lymphatic system is a network of vessels and tissues that helps remove waste and toxins from the body, and it relies on movement to circulate lymph fluid. The up-and-down motion of bouncing creates a pumping action that can stimulate lymphatic flow, encouraging the removal of waste products and supporting immune function. This is similar to the benefits of rebounding (jumping on a mini-trampoline), which is also often recommended for lymphatic health.

However, it's important to note that research in this area is still somewhat limited, and more studies are needed to confirm the specific effects of bouncing on an exercise ball for lymphatic drainage.

If you're looking to support your lymphatic system, gentle bouncing on an exercise ball can be a safe and potentially helpful addition to other healthy habits, such as regular exercise, deep breathing, and staying hydrated. Always listen to your body, and avoid bouncing excessively or if you experience any discomfort

Pregnant women sometimes exercise or Swiss balls for various reasons, both during pregnancy and labor. During pregnancy, sitting on an exercise ball can help improve posture and alleviate back pain by encouraging proper spinal alignment and engaging core muscles. The gentle bouncing or rocking motion can also help relieve tension in the hips and pelvis. Some women find that using an exercise ball during pregnancy helps prepare their bodies for labor by increasing pelvic flexibility and strength.

During labor, exercise balls (sometimes called “birthing balls”) can provide comfort and pain relief. The upright position and gentle movement may ease back pain and encourage the baby to move into the optimal position for birth. The ball can also be used for various positions during labor, such as leaning, rocking, or bouncing, to help manage contractions and promote relaxation. However, always consult with your healthcare provider before using an exercise ball while pregnant, especially if you have any underlying health conditions or pregnancy complications.

Exercise balls are generally very safe exercise tools, but there are a few groups of people who may not be well-suited to using them. These include people with people with balance disorders, specific joint or muscle injuries, osteoporosis or osteopenia, and anyone experiencing dizziness or nausea.