This article outlines:

• how to use resistance bands and exercise balls;
• the health benefits of using these strength training tools; and
• things you should know before you begin exercising with either tool.

Getting Started
Using resistance bands and exercise balls can help make your fitness efforts more enjoyable. 

By learning how to use each tool, you can do interesting and challenging exercises that meet your current needs or abilities.

Keep in mind that if you are new to exercise, or if it has been awhile since you exercised, you should see a medical doctor before starting any fitness program.

Strength training is a vital part of a fitness regime, and contributes to your overall health and well-being.

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About Exercise Balls
Exercise balls are also commonly referred to as stability balls, fitness balls, Swiss balls, or physio-balls. They are an inexpensive and lightweight tool that can be used to improve strength, balance and functional fitness. They can be used at home, at the gym or fitness club, or almost anywhere.

Exercise balls generally cost from $10.00 to $40.00. Adult sizes range from 55 cm to 75 cm in diameter. To choose the size that is right for you, sit on the ball so that  your legs are at a 90 degree angle or greater.

Stores generally have a few balls inflated to allow you to try out the different sizes. Otherwise, refer to the specifications listed on the packaging. When you inflate the ball, be sure to follow the inflation procedures provided in the manufacturer’s instructions.

How to Use an Exercise Ball
When sitting on the ball, placing your feet wider apart helps you to keep your balance or stabilize your body. With your feet closer together, it’s harder to keep your balance.

With a little practice, you’ll be able to use an exercise ball for a variety of exercises.

Here are five examples of basic exercises you can do on an exercise ball:

• abdominal crunches
• wall squat
• one arm row
• chest press
• hamstring curls

To see a short video on how to do these exercises, visit the Mayo Clinic’s website .

The following basic safety considerations should be followed:

• Breathe (inhale and exhale) through each exercise.
• Avoid bouncy movements.
• Keep your abdominal muscles tight when doing exercises on the ball.

You can use an exercise ball safely on your own, but consulting a fitness professional may help, as they can instruct you on correct techniques and getting the most benefits from using this tool.

If you try it and don’t like using an exercise ball there are many other ways to get fit or achieve your strength training objectives.

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Resistance Bands
Resistance bands are an inexpensive, lightweight and portable tool that can be used to improve strength. They are also commonly referred to as exercise bands, resistance tubing, or therabands.

Resistance bands come in different forms and different resistance levels. Some are resistance tubing with a handle on each end, which makes it easier to hold onto when doing some exercises. Others look like medical tubing or an oversized elastic band.

Resistance bands that offer more resistance usually come in darker colours, while those offering less resistance come in lighter colours. Prices typically range from $4.00 to $12.00.

The following basic safety considerations should be followed when using a resistance band:

• Check the band and handles regularly for signs of wear and tear, replacing them as needed, to avoid snapping the band or possible injury.
• When doing an exercise movement you should feel the resistance in the first 10 to 30 degrees of the movement. (For instance, you should feel the resistance when you first begin to lift your arm while doing a bicep curl. Don’t go beyond that point, as this could cause a muscle strain or pull.)

Here are five examples of basic exercises you can do with resistance bands:

• bicep curl
• tricep extension
• one arm row
• chest press
• leg press

To see a short video on how to do these exercises, visit the Mayo Clinic’s website.

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Fun for All Ages
People of all ages can benefit from strength training. Using exercise balls and resistance bands can make it fun, and they are practical tools for working out at home or in the gym.

After you view the suggested videos, start slowly and try out some of the exercises. If you feel unsure or uncomfortable, consider asking for help from a fitness professional. Even if you feel confident, a fitness professional can offer extra tips or insights.

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Learn More

Fitness ball exercises: How-to video collection
A series of videos offered by the Mayo Clinic.

Video: How to choose resistance tubing
One of several videos from the Mayo Clinic about different aspects of using resistance tubing.

Selecting and Effectively Using Stability Balls
Information from the American College of Sports Medicine.

Selecting and Effectively Using Rubber Band Resistance Exercise
Information from the American College of Sports Medicine.