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Exercising on an unstable surface could help increase the number of muscles used for a particular movement because the body has to create the stability that the surface lacks. The stability ball creates an unstable surface so muscles have to work harder to maintain control of any specific exercise. In addition, in many exercises the ball creates a fulcrum for the body to move as a lever; changing the position of the ball can increase the challenge and level of difficulty of a particular exercise. Please note that for a number of years, fitness professionals have advocated using stability balls instead of a bench for certain weightlifting exercises such as chest presses or pullovers. However, now the manufacturers and distributors of stability balls warn users to not lift weights on the stability balls for safety reasons. Stability balls are still an extremely effective tool for bodyweight exercises because they can create a number of unique challenges that strengthen both the contractile and elastic components of muscle tissue.
When selecting a stability ball, use a 55-centimeter ball if you’re 5'7" or shorter. Select a 65-centimeter ball if you’re between 5'7" and 6'4". Select a 75-centimeter ball if you’re taller than 6'4". The ball should be inflated until it’s firm and you can sit on it so your knees and hips can comfortably hold a 90-degree bend.
Try these kettlebell exercises for core strength from Smarter Workouts.