THE exercise ball, also known as a stability or Swiss ball, has become a staple in modern gyms and home workouts. Originally developed in the 1960s for physical therapy, the Swiss ball gained mainstream fitness popularity in the 1990s and continues trending today thanks to functional training programmes like CrossFit and rehabilitation-based movement systems inspired by Joseph Pilates.

“Its simple design hides a powerful benefit, and that is instability. That instability forces your muscles, especially your core muscles, to work harder, improving balance, coordination, and strength all at once,” said personal trainer Michael Lawrence.

“The key advantage of an exercise ball is core activation,” he explained. “Because the surface is unstable, your abdominal muscles, lower back and hip stabilisers constantly engage to keep you balanced. This makes even basic exercises more challenging and effective.”

He said that other benefits include improved posture, better balance and coordination, increased muscle endurance, lower impact on joints and versatility for beginners to advanced athletes.

“Another key benefit of using an exercise ball is its ability to improve sixth sense and neuromuscular coordination. Because the surface is unstable, your body must constantly make small adjustments to stay balanced. These micro-adjustments strengthen stabilising muscles that often don’t get activated during machine-based workouts,“ Lawrence said.

He said over time, this can enhance athletic performance, reduce the risk of injury, and improve everyday movements like bending, lifting or reaching.

“The challenge of the instability also increases muscle engagement without necessarily increasing weight, making the exercise ball an effective and joint-friendly way to build functional strength and body awareness,” he added.

5 popular exercise ball workouts

There are several workouts that Lawrence said the majority of people who use exercise balls stick to. These include:

1) Stability ball crunches

Targets the abdominal muscles while supporting the lower back more naturally than floor crunches.

2) Ball squats (wall squats)

Place the ball between your back and a wall. This helps guide form and reduces strain on the knees.

3) Plank on the ball

Rest your forearms or feet on the ball to intensify a standard plank by increasing instability.

4) Hamstring curls

Lie on your back with heels on the ball and lift your hips, pulling the ball toward you. Excellent for glutes and hamstrings.

5) Push-ups with feet on the ball

Adds difficulty to traditional push-ups by engaging the core and improving balance.

“Exercise balls are great for beginners learning core stability, athletes improving functional strength, people recovering from injury (under supervision), office workers improving posture, and seniors building balance safely,” Lawrence said.

“You also need to ensure that you’re using it safely. So ensure that you choose the correct ball size for your height, and keep your movements controlled, engage your core throughout each exercise, use a non-slip surface, and avoid bouncing or jerking motions.”

He said the exercise ball remains a popular and effective fitness tool because it challenges the body in ways traditional equipment often doesn’t.

“It combines strength, balance, and coordination into one workout and so supports functional fitness and long-term health,” he said.