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What’s the deal with those big bouncy balls taking up space around the gym? Stability balls — also called exercise balls, balance balls, Swiss balls, or fitness balls — are more than just fun to sit and bounce on; they’re a great way to improve strength, cardio endurance, and balance.

Benefits of stability ball exercises
By tackling basic moves on an unstable surface, your muscles may get more bang for their buck. A 2007 study found that doing crunches on a stability ball could not only train the abs but also significantly increase muscle activity.

And showed that stability balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain for certain movements.

While newer research is sparse (maybe researchers are too busy bouncing around), a 2013 study found that stability ball exercises were effective for those with lower back pain.

And a 2014 study found that older adults could significantly improve muscle activity in the back, abs, and glutes by working with a stability ball for 20 minutes five times a week for two months.

Stability balls: What size is right for me?
To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball. Most balls come in three diameters based on the user’s height, though some come in four or five.

People between 5 feet and 5 feet, 5 inches tall should chose a 55-centimeter ball.
People between 5 feet, 6 inches and 5 feet, 11 inches should grab a 65-centimer ball.
Tall drinks of water between 6 feet and 6 feet, 3 inches should work with a 75-centimeter ball.
Recommended height ranges vary a bit among stability ball manufacturers, but here’s a good rule of thumb: Sit on the ball and check out your hips and knees. If they’re at right angles with the floor, you’re good to go.

Note: Some of the moves below use a larger- or smaller-than-normal ball. For most exercises, though, it’s best to have the correct-size equipment.
How to use this workout
Your reps and sets will depend on your fitness level. For most of these exercises, we recommend doing 3–5 sets of 10–20 reps.

After a few workouts, try bumping up the reps to really test that strength. Ready to go? These moves take the stability ball way beyond the basic crunch.