One great aspect of the ball program is that it's so easy to get started. Unlike other programs, it doesn't require a cumbersome and expensive home gym. My ball workout has just three pieces of equipment: the fitness ball, some heavy balls, and an exercise mat. Here's what to look for in each.

1. The Fitness Ball

You can find fitness balls just about everywhere these days, including sporting goods stores. Though you'll find numerous brands, I prefer the Gymnic fitness balls. I find them to be more durable and more comfortable than other types. Other brands include Fitball, Duraball, and Gymnastic, among others. The balls range in cost from about $20 to about $50.

Fitness balls come in a variety of sizes. The right ball for you allows you to sit down with your knees bent at 90-degree angles.

2. The Heavy Balls

You will need weighted balls for some, but not all, of the exercises in my program. The heavy balls, which are filled with water, add resistance to particular exercises that target your upper arms and shoulders. You can use dumbbells or even large soup cans if you prefer. However, the heavy balls make your workout more effective. Simply grabbing them increases your grip strength, which is so useful in opening stubborn jar tops. Also, curling and pressing a ball recruits numerous smaller muscles to help stabilize your hands, thus increasing the efficiency of your workout. Finally, the round shape of the heavy balls fits perfectly into a woman's smaller hands and feels more natural than dumbbells, with their cold feel, metallic smell, and callus-inflicting roughness.

When choosing heavy balls, take your fitness level and hand size into account. If you decide to go with Gymnic heavy balls, note that the green ball is the size of a softball and weighs 1.1 pounds. Most women can lift this weight, and it fits their palm and gives a good grip. The balls increase in size by an inch and are color-coded from red to yellow to blue to orange. Most women do just fine with green, yellow, or red.

3. The Mat

Your mat serves two purposes. First, it holds your feet and hands in place, preventing them from sliding out from under you during certain exercises. Second, it acts as a cushion, allowing you to lie or kneel comfortably on the floor. Look for a mat that fits your body size. For example, I'm just over 5 feet tall, so I use a mat that's 2 feet by 6 feet. If you're much taller or have extra weight to lose, you might need a mat that's a little wider or longer, but you won't need one any larger than 3 feet by 7 feet.

Look for a mat with a nubby surface designed to reduce slippage. If you buy your mat at a sporting goods store, test it by pressing your hands into it. If your hands slide, the mat isn't sticky enough.