It is a ball, and you can do exercises with it. (simple stuff and hard to mess up) It comes with a dvd with a few extra exercises demonstrated that were not on the glossy paper leaflet that came with it. They were enough to get me started, the best info is on you tube. It also comes with an air pump. Works fine and easy and quick to fill. The ball is very firm, but seems to work fine, I am 5' and 3/4" tall and when the ball is fully inflated, my legs are not at the recommended 90 degrees when sitting, but not far off. I left it that way thinking it might relax or loose air--it did not, but I use it as is still. If you are on the borderline of going to the next size ball for your height, I'd get the bigger ball. I like pink real well, but seriously wish it was white or something. It seems a good value for the price.
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