Gym Accessories

Fitness ball, Medicine ball, Bosu ball

Pictured here are three of my favorite accessories to utilize in my workouts at the gym. The fitness ball (also called a Swiss ball, a Pilates ball, etc.) has many great uses, and can be useful for working out most of your major muscle groups. There is a pretty comprehensive list here, and I try to work some of these exercises into every workout I do.
Fitness balls come in a variety of sizes, ranging from 14-34 inches, and they are most effective if you find one that is the right size for you. There is a range of recommendations based on height, but since most gyms only have 3 sizes, I typically think smallest=short, medium=medium, and largest=tall. Fitness balls will work best when they are well inflated. You might feel like a total nerd using one of these, but once you try it, you will see just what a great workout they can provide.

The ball in the middle is a Medicine ball. It feels quite a bit like a basketball on the outside, but it is weighted on the inside, generally with sand or steel shot.  Medicine balls are great for incorporating into strength training routines. and most gyms have them in a variety of weights and sizes. The one pictured here is a 5lb ball, and I use it for ab, leg, and arm strengthening.

The last ball (well, half-ball) is a Bosu ball. It is used for standing on and does a great job of helping develop core strength. I have seen people stand on the inflated side, but the way I use it is to balance on the flat side with the inflated side on the floor (as pictured here). I often do free weight arm exercises while standing on the ball for some extra core work, but my favorite way to use the Bosu ball is to stand on it and throw the medicine ball up and catch it repeatedly. If you put on an energetic song and do this rapidly (almost like dancing!) you get in an awesome arm, shoulder, and ab workout very quickly. Standing on the Bosu ball can take a little practice, and most people wobble a lot when they are first trying it. Don't get discouraged! Once you get used to the way it feels, it is actually quite easy to do and looks super impressive too!