Home Workout Stability Ball Exercise Tips

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This post about beginner stability ball exercise tips is sponsored by Silver&Fit. All opinions are my own.

It’s been over a year since my last gym workout.  While I love the money savings (YAY for no gym membership fees!) and I am saving on gas, staying in shape at home has been challenging.  However, I keep making time for exercise.  Why? Because I like ice cream and being able to button my pants.  

At home workouts also help build muscle and reduce muscle stiffness.  And the older I get, the harder it is to stay in shape.  As part of a collaboration with Silver& Fit, I tried out one of their online stability ball exercise classes and was truly amazed at what a great workout it was.  

If you want to try an online workout class, they have a wide variety to choose from.  If you are new to yoga ball workouts (otherwise known as stability balls or exercise balls) here is some info you might want to know. 

middle aged woman sitting on exercise ball at home watching exercise ball workout on ipad

How big should your stability ball be?

Make sure you buy the right sized exercise ball.  Try them out at the store if at all possible.  When you sit on the ball, both feet should be flat on the floor and your knees bent at a 90 degree angle. 

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If you can’t get to the store, here is a general guideline for finding the correct size exercise ball:

  • Heights less than 5’1” (155 cm) use a 45 cm ball.
  • If you are between 5’1” and 5’7” (155 to 170 cm), buy a 55 cm ball.
  • Between 5’8 and 6’1” (173 to 185 cm), choose a 65 cm ball.
  • If you are taller than 6’2” (188 cm), choose a 75 cm ball.

close up of exercise ball and workout equipment with text overlay 'How Firm Should Your Stability Ball Be?'

How Firm Should An Exercise Ball Be?

If you are struggling to grip the ball during your stability ball workout routine, you may need to let some of the air out. You want it to have a little give when you sit on it. However, you don’t want it to be squishy.  

Your ball should be firm but not hard.  When you first start working out with it, let out a little bit of the air.  This makes it easier to hold onto during the exercises.  

Silver and Fit exercise ball workout on ipad near stability ball

My Online Stability Ball Workout With Silver&Fit

I was very impressed with the stability ball exercises and instructor in the Silver&Fit workout video I tried.  Honestly, I never realized how intense an exercise ball workout could be!  

The instructor (Aileen) in the Advanced Mixed Format workout routine was lively enough to keep my moving without being annoyingly perky.  She explained each move, what muscle group it targeted and explained how to do them.

I loved that she also gave alternatives to some of the moves since I have one knee that really needs to be babied.  And even though the workout routine only lasted 30 minutes, it was a HARD workout!  I will be feeling it tomorrow!

The Silver&Fit program helps older adults stay active by offering daily workout classes.  They offer 9 live classes per day, 6 days per week, streamed live on Facebook & YouTube. Their at home workout program is a great option if you don’t have a gym membership. The great thing about it is they offer many different levels – Something for Everyone®!

Check out their weekly online class schedule and get started working out at home!

Set of fitness inventory on floor near color wall. Space for text

Beginner Stability Ball Exercise Tips To Keep In Mind

If you are new to exercise ball workouts like I am, here are a few beginner stability ball exercise tips that helped me get the most out of my workout. 

  • I highly recommend looking for an exercise ball in person if possible.  Choose a stability ball that has a bit of ‘grip’ to the surface.  Mine is a bit too smooth and slips out from between my legs much too easily.  A little ‘stickiness’ to the surface would really help.
  • Make sure you have a LOT of room around you.  The workout ball routine I tried had me swinging that ball over my head, side to side, etc.  Definitely not something to do under a low hanging light!
  • Add some weights for increased resistance.  Ankle and arm weights that strap on are one option, however, you can also use hand weights as well.
  • Stretch first.  Like any exercise, you need to warm up.  But, yoga ball workouts are great for the 50 plus group because it is low/no impact and easier on joints. 

Sporty girl rolling black yoga mat before or after workout

More Easy Exercise Tips

Want more exercise tips?  Check out a few of these posts

  • Tips for a Green Exercise Routine: There are many ways to green up your exercise routine so that it is good for both you and the environment.  Join the zero waste fitness trend and get in shape with a smaller carbon footprint!
  • Workout Tips for People Who Hate Exercise! Need to psych yourself up for a workout? If you need exercise motivation, this article may help!
  • What to Know About Yoga Before Your First Class: Before your first yoga class, there are a few things you need to know!

Healthy aging means staying in shape, even if you CAN’T get to a gym right now.  The aches and pains of middle age lessen significantly for me with movement so I am glad Silver&Fit have a wide variety of online exercise classes for me to join!

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