Best Exercise balls

Nowadays, everyone wants to lead a fit and healthy life. Not everyone can afford fancy gym equipment, and for this reason, exercise balls are very useful.They help in different exercises like pilates, yoga, core exercises, stability, muscle improvement, etc. Exercises balls are available in different sizes and weights and come for certain workouts. They can also be used by children and elderly people as well.

Top 9 Exercise Balls in India

Product (Best Brands)Average User RatingPrice RangeBest Price
Our Pick
Editors choice
Best For Strengthening Muscles
Great for exercising
Great Durability
Perfect Yoga Ball
Ensure balanced body and mind
Best for back exercises

How Do You Use Exercise Balls?

There are quite a number of ways you can always use exercise balls, and since it does not take up much space, it is a must-have in your home workout space.

Due to the fact that you need to achieve some extra stability, you need to start your weight lifting with lighter weights.

You can always use exercise balls in place of benches, as by using these balls, you need to adjust and fire up your core, hip and shoulder stability, as it is a bit different from the bench.

. You can use the exercise balls in the form of weights too, and move it from one side of your body to the other or pass it between your hands and feet.

Ten Different Exercises You Can Do With an Exercise Ball

There is a range of stability ball exercises. These include:

Stability ball jackknife

This ball performs dual roles in the body, as it strengthens the hip flexors and crunches the abs.

  • Get in a high-plank position with your hands directly under your shoulders and your shins directly above the exercise ball.
  • Make sure your body is in a straight line by bracing your core.
  • Fold your core, and bend your knee to roll the exercise ball to the front, in a direction towards your hand, until your toes are resting on the ball, thereby keeping your hips down as you do.
  • Wait for a brief moment, then go back slowly to your starting position.

Stability ball hamstring curl

This simple move would help strengthen your hamstrings and your glutes, as well as engaging your core. This exercise involves you to:

  • Lay flat on the ground with the back of your calf lays on the ball.
  • Brace your core, squeeze your glutes, thereby raising your hips off the floor. This results in your body, forming a straight line from shoulder to heels. This is the starting position for this exercise.
  • Roll the ball by dragging your heel close to your butt, and make your knees form a 90-degree angle.
  • Wait for a brief moment, then straighten your legs as you roll your feet away from your glutes, thereby going back to your start position.

Stability ball deadbug

The primary aim of this exercise is to teach your core how it ought to work. The core is designed to ensure the spine’s stability while you can do other things with your hands and legs. Here is how it works:

  • Lay on the floor with your arms s extended straight up and your leg bent at  90-degrees. Hold the exercise ball between your knees and your hands.
  • Trying keeping the ball in place with just your right knee and left hand. Brace your core and do vice versa.
  • Do this repeatedly and return to your starting position.

Stability balls V-pass

With this exercise, you are challenging your body to move to the next level of stability.

The working of this exercise is such that your core passes the ball between your hand and feet. Hence, you need to engage your inner thighs and arms to prevent the ball from falling.

  • Lay on the floor with your back to the ground while your legs are extended straight on the floor, hold the ball over your head with both hands.
  • Straighten your core to make sure there is no arch in your lower back. This is the position you start with.
  • Lift your arms and legs by squeezing your abs. Thereafter, place the ball between your calves by creating a V position.
  • Lower your back to the starting position, but at this point, let the ball be between your legs.
  • Repeat this, alternating the ball between your hands and legs.

Stability decline push-ups

This push-up style strengthens your core and works on your arms. If you can’t perform regular pushups, you shouldn’t try to do this.

  • Get in a high position on the ball and let your hands be directly under your body. Tighten your core, squeeze your glutes, thereby keeping your body in a straight line, right from your head to your toe.
  • Lower your chest towards the ground by bending your elbows. Go as low as your elbow, forming a 45 degree when viewed from above.
  • Go back to the plank position by pressing your arms straight again.

Stability ball wall squat

This move gives more strength to your glutes, hamstrings, and quads, while it also helps with your stability through your hips and core. Here is how you go about this:

  • Stand with your feet hip-width apart, then place the stability ball between the wall and your back. Your feet should slightly be in front of your body.
  • Roll the ball down by bending your knees until your thighs are parallel to the floor. Your knees should align with your middle toes.
  • Wait for a brief moment, press your heel to go back to your initial position and go over the whole process.
  • If you want to take the difficulty to another level, you can hold a dumbbell in each hand.

Russian twist

If you are hoping to increase your core stability and rotational strength in a straightforward move, this is the exercise you should be doing, as it targets your oblique and transverse abdominal.

  • Lie with your upper back on a stability ball while your feet are flat on the floor, and your knees bent in 90 degrees. Form a straight line with your torso by bracing your core.
  • Extend your arms straight above your chest and press your palms together. This is the position in which you start.
  • Rotate your torso to roll onto one shoulder as far as you can while raising your other hand from the ball. Make sure your hip stays square with the floor.
  • Go back to the starting position.
  • Do this repeatedly.

Single-leg stability ball hip thrust

This advanced hip thrust variation helps develop your glutes and hamstrings, and it does this when you train one leg at once, thereby correcting any imbalance in your muscles. In carrying out this exercise, you have to:

  • Lay on the floor with your feet on the stability ball. Your legs should be bent at 90 degrees angle.
  • Lift one of your feet away from the ball, and stretch it out straight.
  • Squeeze your glutes to thrust your hips off the ground. Make your torso form a straight line from head to toes by tightening your core.
  • Stay in the position for a brief moment, then lower your hips back to the ground.
  • Repeat this procedure.

Stability ball “I-Y-T” shoulder raise

If you are one of such persons that sits all day with the computer, this is the exercise you should be doing to stabilize your shoulder and your mid-back muscles. It seems simple, but it is tough to carry out.

  • Lay on the exercise ball with your stomach, face down, and make sure your legs are extended straight behind you. Form a straight line on the ball from head to toe by bracing your core.
  • Let your hands hang straight towards the floor. Form a fist with your hands, but keep your thumbs be up.
  • Raise your arms straight up and close to your ears while keeping your shoulder pressed down. This the raising of your hands should be led with your thumb. This is the “I” position.
  • Lower your arms, then raise them diagonally in the “Y” position.
  • Lower the arms and lift them straight up to the side to form the “T”.
  • This “I-Y-T” cycle is one set.
  • If you really want to raise the difficulty level, you can always have a dumbbell in each hand.

Stability ball rollout

It is a simple technique, but it will surely leave your abs shaking as it tests your core and stability.

  • Place your hands on a stability ball and kneel with your knee hip-width apart while your toes are on the floor.
  • Make sure your back is flat and your core is braced. Do not move your knees, then slowly roll on the ball forward. Let your body form a straight line from head to toe.
  • Wait for a brief moment in that position, then go back to your starting position.

Traditional Exercise Ball vs Bosu

Both balls are actually great, and if you are looking to improve your core stability, either will suffice. However, there is a couple of differences between these two, which you should be aware of.

Bosu ball

If you are an absolute novice to the stability game, this is the right ball to start with, and it is better for you than the stability ball.

This is better for beginners because it has a platform on one side of the ball, thereby offering greater stability to the user for core work, squats and floor bridges.

You can conduct an extensive range of exercises with this ball than the stability ball. You get to perform various essential exercises very safely. If you are looking for the ball to take lesser space in your home, this is the right ball.

Traditional exercise ball

Like the BOSU, you can always use this ball for stability training, glute and hamstring work. If you are a novice, you should stay away from this ball, as it has lesser stability than the BOSU.

However, this is just the perfect ball for exercising for others.

If you are a professional, you can perform various intermediate exercise forms and even go pro by going through exercises such as pushups and even squats. This ball offers more if you aim at developing your core.

You can always perform a challenging range of exercises on this ball, ranging from really simple ones to complex ones.

Advantages of Using Exercise Balls

There are a great number of reasons why you should consider having exercise balls in your workout space. Let us find out more about the exercise ball benefits.

Improves spinal stability:

Using exercise balls would increase the security of your spine and reduce the risk of back pain.

Increases the muscle fibres used up:

When you employ the use of stability balls in your exercises, you get to use more muscle fibres than when you do the same exercise on the floor.

Aid in sports performance:

Using this ball, you get to strengthen the muscles of your core, improve proprioception, or the awareness of your body as it moves through space, thereby improving your posture, balance, and coordination.

Improves balance:

If you are looking to advance work on your balance as an athlete, this is one equipment to work with, as it helps you get better at balancing.

Makes you feel more energetic:

Since you are exposed to a higher level of difficulty when you train with the exercise ball, you get more active over time, and you can go even further.

Strengthens your core:

One primary function that the exercise ball can perform is that it improves your core stability. Most of the exercises you play with the ball involve active use of your core, and thereby you get it developed over time.

Types of Exercise Balls

Now that we know a few of the different ways you can use the exercise ball, it is good to know the different kinds. Stated below is a brief introduction to the various types of stability balls you can find out there.

Large exercise balls

You are very familiar with these; they are found in gyms, studios, etc. This ball is so unstable. Hence, it’s extensive use in training the core for stability.

Small or mini exercise balls

These also perform the stability function of the large balls. However, they are limited in the parts they can be applied to. They cannot be used for the whole body length.

Medicine balls

These balls are sometimes misconstrued to be large exercise balls, but they do not roll because they are heavy, weighing between 8 and 15 pounds. They are used in cases where the weight of the ball is an addition to the challenge.

Small weighted toning ball

These balls weigh just between 0.4-3 kgs, and since they are easy to handle, they can sometimes be used in place of hand weights.

Small therapy ball

They are also lightweight balls, but they are mainly used in exercises that tend to be massaging in nature.

Foot massage balls

When you get to roll out your tired feet, it feels great. Sit with the ball on the ground so that you can always control the pressure and roll up and down and all around.

How to Pick out the Best Stability Ball in the Store

Getting a stability ball involves you spending money, and you don’t want to spend your money and time on the wrong. In buying a stability ball, there are a few things you must look out for, which are;

Is it burst-proof?

If you are using the ball with other weight materials such as a dumbbell,  check if the ball is labelled to be burst-proof in the image.

These balls would get damaged in the long run, but if an exercise ball is to burst, it should instead be one to deflate and not one to burst. If the ball explodes, it can cause you to get hurt.

How to find the right size?

These balls are of different sizes, so you should check out the various types of balls online and what they are used to know the size that fits your need.

What is the stiffness of the ball?

When the ball is round, the surface offers instability that challenges your muscles. But if the ball is low on air, this benefit is undermined.


Prices depend on brands, quality, and durability. So, if you are going to be getting a ball, get one that wouldn’t affect your budget. Stick to your budget while going for the best in that range.


You should also consider the weight that would be going on the ball. Know the range of the weight of all the users, and get the ball perfect for that.

1. Strauss Anti Burst Gym Ball 

Balance balls are versatile and can be used to deliver great cardio workouts, improve balance and flexibility, and help you build strength. 

This dynamic exercises ball will help you achieve all of these things, plus more. Let’s take a look at some of its features.

Main Features
  • Balance ball trainer: With this ball, you can improve on your coordination, body awareness, muscle strength, stability and flexibility
  • Safety: It is made of 100% BPA, and it is also latex-free to avoid cases of allergy
  • Anti-burst: The unique anti-burst technology provides it with the capacity to support weight up to 270 kgs
  • It is slip-resistant, as it is made of high-grade PVC material with round massage particles
  • It features an elastic resistance band with handles that can easily be attached or detached
PROS (What we liked)
  • You can use it for various exercises like yoga and pilates
  • It can last for a long time without bursting
  • Comes with a foot pump and is easy to inflate
  • Enhances attention and concentration
  • Strengthens the core
  • Can be used as an exercise ball, birthing ball and as a chair
CONS (What we didn’t like)
  • Though the ball will not burst, it is prone to leaking

2. Bodylastics Foam Rollers

It is a multipurpose massage ball cum roller for relaxing the neck, buttocks, foot, and shoulder muscles. The Bodylastics foam roller helps breakdown muscle adhesions and helps muscle return to a normal range of motion.

Main Features
  • Unique cobblestone design structure
  • It is made from EVA material
  • The massager ball is specially designed for beginners
  • It weighs less than 200 grams and is 12 cm wide
PROS (What we liked)
  • It is sturdy and can take up about 250 kg of weight
  • The ball provides long-term relief from pain
  • It provides perfect deep muscle compression and helps improve muscle tone
  • The massage ball helps improve normal blood and lymphatic circulation
  • The ball is easy to carry and compact
CONS (What we didn’t like)
  • The ball is hard to use on some parts of the body

3. Piesome Exercise Anti Burst Yoga Ball

Fitness is an important thing that we must follow to develop a healthy body. An exercise ball is a perfect option that is useful for areas such as the back, knees, and shoulders. Piesome Yoga Ball is one such addition.  

Main Features
  • This anti-burst product is soft and supple, which is recommended by therapists for rehabilitation such as the back, knees, and shoulders
  • The exercise ball is made up of anti-burst PVC foam material, which is very eco-friendly
  • They are large and durable
  • The non-toxic and non-sticky material makes it easy for you to hold the ball and prevent any kind of slipping
  • It is BPA-free
  • A dual-action hand or foot pump is included with this product
PROS (What we liked)
  • These balls are perfectly designed for barre classes, pilates mat classes, and yoga classes and help you to give core strength to your body
  • After fully inflated, the ball remains elastic and squishy
  • Due to its slightly textured surface, it remains in place while exercising
  • It can be easily stored inside a closet when not in use
  • The air pump is very compact and easy to use
CONS (What we didn’t like)
  • The quality could be better

4. Thera-band standard exercise ball 

Thera-band standard exercise balls are inflatable, and they are used extensively in strengthening muscles in a bid to improve posture and help get rid of back pain.

Also, the Thera-band exercise ball guide poster shows about 24 different exercises you can always do with the ball. You should note that the ball size indications reflect inflation.

Main Features
  • It has a height and width of 9 cm and 18 cm respectively
  • It is used to exercise abdominals, back, glutes, hips and other muscles, great for rehab and flexibility
  • For different persons, these balls help push beyond the limits when it is integrated into daily workouts or gym sessions
PROS (What we liked)
  • It helps to strengthen the muscles, improves posture, balance and core stability
  • It is easy to clean and comes deflated with two plugs
  • You can always sit on it all day while at work
  • It can be used for health purposes and even knee replacement rehabilitation
CONS (What we didn’t like)
  • Has a strange chemical smell

5. Cockatoo Anti-burst gym ball – Great for exercising

This exercise ball from Cockatoo has been made with durable material that is poised at preventing damage over continued usage. It also allows users to perform several functions while improving balance and core stability.

Main Features
  • Durable material: The material with which this ball has been made is very durable as it can handle weights of various kinds and can be used for any form of exercise. The material used is set to deliver excellent and seamless performance
  • Anti-burst ball: Even on continued use, you want your ball to remain safe and not suddenly collapse, and this ball will ensure that
  • Allows for various workout forms: The cockatoo gym ball can be used for various parts of the body, including; the leg, hands, back and many other elements. Its versatility makes it relevant in the modern trend of workouts
  • Available in various sizes: You need to have the perfect ball size for you if you will get the best out of using an exercise ball. Hence, the cockatoo ball comes in different sizes
PROS (What we liked)
  • It comes with a foot pump
  • It is anti-burst in nature
  • It is made of a long-lasting, durable material
CONS (What we didn’t like)
  • The colour is a bit dull

6. Flamingo Gel exercise ball

This ball is designed to withstand unlimited squeezing and provides therapeutic relief and excellent relief of stress. Let us check out the features of this ball.

Main Features
  • The name is elegantly written on it
  • It has a dimension of 6.5 × 6.5 × 6.5 cm
  • It weighs 120 grams
  • Gel materials are used in the ball
PROS (What we liked)
  • It is a unique exercise ball for coordination of the fingers, especially for patients with chronic neuron diseases
  • Can be used to improve grip strength, dexterity and motor skills
  • Helps to relieve stress and anxiety
CONS (What we didn’t like)
  • It has limited use

7. Aurion Medicine Ball  

It is the perfect ball for Yoga, Pilate, rehab, and fitness. To create something unique, the ball is being made of an extra thick and durable material. It has a non-slip rubber surface that ensures a firm hold even when there is a rapid range in motion.

Main Features
  • It is made of an extra thick and durable material
  • Weighs about 2kg
  • It features a non-slip rubber surface
  • Can be used at the gym or at home
PROS (What we liked)
  • Users are safe from allergies, odour or skin irritation
  • It is effective for exercising
CONS (What we didn’t like)
  • It is small in size compared to the standard ball needed at a gym

8. Strauss yoga massage ball 

If you want to develop a holistic approach to a healthy, balanced mind and body, Strauss can always come to your aid as this is a small yoga ball. With this product, you can always get relief from stiff and painful muscles.


Main Features
  • The ball is built with durable silicone rubber, and its solid feel makes it perfect for active and concentrated massage
  • It comes in a variety of colours
  • It has a soft texture
PROS (What we liked)
  • It is great to relieve pain in the back
  • It rolls well and just perfect for relaxing deep muscles
  • It can be used in trigger point therapy, corrective therapy and deep tissue massage
CONS (What we didn’t like)
  • It would not suffice for major exercises that require bigger balls

9. TOUA Fitness Exercise Ball

This is a gym ball that can be used as exceptionally versatile gym equipment. It allows you to carry out various exercises for all parts of your body, and it can also help in rehabilitation.

Main Features
  • It is made of a rubber material
  • This ball measures 55cm in diameter and can be used for pilates, rehab and stretching exercises
  • The gym ball is designed to be suitable for back exercises and posture correction
  • It features a foot pump
PROS (What we liked)
  • It can be used for abdominal exercises and other aerobic exercises
  • Can be used by persons of different body masses
  • It is made of durable material
CONS (What we didn’t like)
  • It is slightly slippery

Frequently Asked Questions

 1. What size exercise ball should I use?

4. What are the criteria for space safety?

Ideally, there is every possibility that the exercise ball can burst, but when subjected to regular use, the ball is seen to be very light and stretchy.

If the right material is used, the ball should only be prone to losing air rather than bursting. However, if the surface is exposed to sharp objects or chemicals, it can always burst.

Space proof balls prevent further tearing in the event of it being damaged, resulting in the air coming out of the ball very slowly. The 3mm thick skin ensures this.

Also, keep in mind the weight capacity of the ball. Do not exceed the weight-bearing capacity of the ball, as this can result in an injury.

5. Do I need to clean the exercise balls?

Yes. You need to clean these balls, and you can do that by cleaning them with water and a cloth. If there is a tough stain on the ball, you can always remove that with dilute cleaning alcohol.

While cleaning the ball, you should ensure that no sharp object or chemical comes in contact with the ball.

You can also use hand washing soaps in cleaning the ball. Make sure the soap soaks for a few minutes, then rub the surface with a wet sponge.

6. How do I get the air out of the ball?

If you want to open the valve, you should make sure not to use a sharp object, neither should you pull the plug out of the air inlet. Instead, you should use a blunt object such as a coffee spoon if the plug is too tight.

7. How long can I sit on an exercise ball?

You can sit on the ball for as long as you want to. However, the manufacturers would advise the balls be exposed to just about 1 or 2 hours of seating.


Exercises balls come in a number of shapes and sizes and have lots of uses to help your body in different ways. Whether you are an athlete or just beginning in the fitness department, you can use any of these exercises balls to improve your workout session.

Out top favourite exercise balls are Strauss Anti Burst Gym Ball, Bodylastics Foam Rollers and Piesome Exercise Anti Burst Yoga Ball.

Rmember to use the balls properly and to do each exercise slowly so that you will not end up hurting yourself. Stay fit and healthy by using these exercises balls.

Dolly Savla

Dolly is a part of the content creation team at Her strength lies in creating content about sports, fitness and lifestyle. Creating art, drinking coffee and reading books, makes her happy when not working with reviews.

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