Stability Ball vs Weighted Stability Ball

What is a Stability Ball?

Stability balls are large, inflatable balls made from soft elastic or PVC-type materials which are then filled with air. They are used for to provide an unstable platform on which to perform exercises. Such balls are designed to be burst-resistant, allowing for the use of weights when training as well as providing robust support for the user. They are also often coated in an anti-slip material in order to provide greater stability.

Stability balls have a number of advantages for the user. Perhaps the most significant of these is that performing exercises on top of a relatively stable but inflated ball challenges the user’s ability to balance significantly. The user finds that the ball tries to move beneath them as they sit or lie on top of it, requiring the small stabilising muscles of their body to work hard to maintain a balanced position for them. The smaller, stabilising muscles are the type normally neglected in exercise as most people focus on exercising their larger muscles. Doing so provides the body with a fuller, more rigorous workout. The stabilizing muscles are important in allowing an individual to maintain correct joint alignment and allowing the larger muscles to function effectively. Maintaining their strength also allows an individual to be less prone to injury and generate more power.

Using a stability ball for exercise allows for a full range of forward flexion and backward extension which could not be obtained by exercising on more traditional surfaces. Lying backwards over the ball allows the back to extend fully whilst remaining completely supported, whilst exercising on a floor would prevent this. The spine is naturally developed to work this way and so the stability ball allows for this.

Despite this there are some disadvantages to the stability ball too. Whilst the stability ball is designed with some features to help make it as safe as possible, such as anti-slip covering, the design is still inherently unstable and thus if the user has not been trained in using the ball safely it is easy to injure one’s self. It can be easy to over or under inflate the ball, which in itself can make the ball unstable and thus dangerous. If the individual wishes to use weights while exercising on the ball then there is a risk the ball will burst should heavy weights be used, with the ball unable to cope with the extra load. When doing weighted exercises the hands will be in use and so breaking one’s fall will be more difficult, making injury more likely. Inflated stability balls also take up large amounts of space, problematic in smaller homes but difficult to resolve by deflating after use as this creates the hassle of having to re-inflate every time the ball is to be used.

What is a Weighted Stability Ball?

The weighted stability ball, or weighted exercise ball, is also known as the medicine ball. These balls are made of materials such as vinyl, polyurethane, or leather, and come in a variety of sizes. They are also available in a range of weights (from 1kg to 10kg) and with accessories such as straps and handles. There is evidence that the ancient Greeks used such balls up to 3000 years ago to help with the recovery from injury but in modern times they have become popular in training for toning muscles, building core strength, and improving balance.

Such weighted stability balls have various advantages for users. Generally, they are smaller than non-weighted exercise balls, making them smaller and easier to store so more practical for home users. The accessories they sometimes come with also make them more flexible for use in exercise routines and rehabilitation than other variations on the exercise ball. Weighted stability balls are good for developing power, body strength, speed and movement accuracy in the user. The weighted balls force the core muscles to engage, regardless of which muscle group the user is targeting during their exercise routine, giving the user a fuller body workout, burning more calories and as a result improving their overall fitness more effectively than other types of exercise. Using the ball for throwing and catching can help the user to improve their hand-eye coordination, flexibility and balance. However, perhaps the biggest advantage of the weighted stability ball is its effectiveness in helping users rehabilitate from injury, particularly injury to the spine, shoulders and legs. The weighted ball does this by helping patients to regenerate their muscular endurance and responsiveness.

However, the weighted stability ball has some disadvantages. Weighted balls are heavy and as such if not used correctly can be more harmful to the user than beneficial. If using the balls for catching and throwing even an incorrectly thrown ball can cause pain to the recipient. This means the if users are to get the best from them they are likely to need some instruction from an expert first or at least the purchase of a quality instruction book, which may require a financial outlay. Such weighted balls are heavy, making them difficult to transport if wishing to use them in a variety of locations. Such weighted balls work are not as versatile as other exercise aids, such as standard stability balls, being at their most useful when the user has a specific training goal in mind rather than wishing to add a variety of exercises to their routine.

What’s the difference between a Stability Ball vs Weighted Stability Ball?

The stability ball is different both in nature and purpose from the weighted stability ball, giving them different pros and cons for the user, summarised as follows:

Whilst the stability ball is best for an all, round flexible exercise regime the weighted stability ball is more affective for a targeted routine aimed at specific body areas
The weighted stability ball is more effective for physical therapy
The weighted stability ball is more practical for exercise in small locations such as individual homes
The stability ball is more practical for transportation
Both balls carry risks of injury if not used correctly