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Need directions for hand exercise balls - Gaiam Exercise & Fitness

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SOURCE: What's an exercise ball construction?

An exercise ball is constructed of soft elastic material with a 14 to 34 inches diameter, filled with air. The air pressure is changed by removing a valve stem letting the air inside the ball to deflate.

Posted on Aug 02, 2012

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Can I use an exercise ball if I am overweight?

Yes you can, you just need to find the right ball. Most exercise balls can only hold up to 250lbs, so you depending on how much you weigh you may need to do some searching around. The key is to look for a burst resistant ball; so that if the ball is punctured the air will leak out slowly, rather than exploding. If you are concerned about your weight being an issue, you may want to take a look at buying an exercise ball from Ball Dynamics. Some of their balls can hold up to 1000lbs.

Aug 06, 2012 | Exercise & Fitness

1 Answer

What are some exercises I can do using an exercise ball?

Here is a list of over 40 exercises using an exercise ball with a description and picture of how to correctly execute each.

Aug 06, 2012 | Exercise & Fitness

11 Answers

What is the benefit of exercising with an exercise ball?

Exercise balls are air-filled and comfortable to use during fitness workouts. They are lightweight and durable. Some of the colorful exercise balls can support up to 600 pounds. It is not uncommon for the exercise ball to be referred to as a Swiss ball, stability ball, gym ball, or a yoga ball.
a. Improve Your Flexibility
b. Improve Your Balance
c. Strengthen the Core Muscles
d. Improve Your Flexibility

Aug 06, 2012 | Exercise & Fitness

4 Answers

What exercises can I perform using an exercise ball?

There aredozens of exercises and variations that can be done with the exercise ball.Whether it's core strength, balance, or stability you want to work on, theoptions are extensive. For a complete list of exercises, go to these websites:,,and

Aug 06, 2012 | Exercise & Fitness

1 Answer

Can I inflate/deflate an exercise ball?

Ofcourse youcan! Check out these two informative websites to learn how to inflate/deflatean exercise ball:

Aug 06, 2012 | Exercise & Fitness

1 Answer

Can anyone explain to me hot to perform the Rocky solo exercise?

Start with sitting on the floor with your legs straight, and hold a medicine ball with both hands above your lap then twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. You should repeat it ten times and then switch directions (to your left).

Aug 05, 2012 | Exercise & Fitness

1 Answer

How should I perform the standing Russian twist exercise?

Hold a medicine ball with both hands in front of your chest and your arms straight. Pivot on your right foot and rotate the ball and your torso as far as you can to the left keeping your arms up. Then reverse direction.

Aug 05, 2012 | Exercise & Fitness

1 Answer

What are some simple exercises I can do using a medicine ball?

There are so many uses for a medicine ball. I have found a couple of very simple exercises you can do. The first is called the "woodchopper". Stand with your feet slightly wider than shoulder-width apart and hold the medicine ball above your head. Then bend forward at your waist and bring the ball down between your legs. Here is what it should look like:


A second exercise you can do is called a "squat to press". Stand straight holding the ball. Next you need to bend your knees and lower your body until your thighs are parallel to the floor. Then you need to drive your heels into the floor and push your body back to the starting position and bring the ball up over your head. Here is what this exercise should look like:


There are so many more exercises, I highly recommend researching them online or contacting a trainer for assistance.

Aug 05, 2012 | Exercise & Fitness

1 Answer

How do I perform a ball push-up exercise?

You should lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent. Then you'll need to push yourself up by extending your arms and slowly lower yourself back down after a short pause.

Aug 02, 2012 | Exercise & Fitness

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