Copyright Policy When used correctly, the ball enables you to perform a number of exercises … With proper care and maintenance, exercise balls can perform reliably and last a long time. The American Council on Exercise, or ACE, a non-profit fitness organization, recommends choosing a 55 cm ball if you are between 5 feet, … Simply follow the manufacturer's set-up instructions and guidelines. If you are between 6 feet and 6 feet five inches tall, the 65 cm ball is the right size. Clean the ball often with a mild detergent, warm water and a soft cloth. advertisements are served by third party advertising companies. Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. You should be able to sit with your knees at a right angle and your thighs parallel to the ground. This provides more stability, but more importantly, it allows you to sit evenly on the ball. No matter your fitness level, an exercise ball, also called a stability ball, fitness ball or Swiss ball, can add an element of fun to your workouts. No matter your fitness level, an exercise ball, also called a stability ball, fitness ball or Swiss ball, can add an element of fun to your workouts. Here are a few ideas: Get exercise tips to make your workouts less work and more fun. Exercise balls are a fun way to workout. After 24 hours, complete the inflation process. It should not be Is the Pilates Exercise Method Right for You? Keep your legs straight and lift the ball … If your ball has a puncture, instead of patching it, replace the ball. Your hips and knees should bend at a 90-degree angle when you sit on the ball. Depending on your height, you may need to select a stability ball of 55, 65 or 75 centimeters in diameter, so you must use a tape measure on the inflated ball to make sure you have the right size. This is the minimum ball size–some people prefer a larger ball, where hips are higher than knees. Keep the ball away from direct heat sources, such as space heaters or fireplaces, and avoid exposing your ball to long periods of extreme sunlight. Here are two quick tips to help you make sure that the size and firmness of your exercise ball will provide an optimal workout. If you are in between (for instance, you stand between 5′ 5″ and 5′ 6″ tall) you could opt to go either way. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The balls come with an installed plug and an adapter that attaches to most bike pumps. There really aren't any rules about the size of a fitness ball. If you have problems with your balance, position the ball against a wall. Measure your current chair and aim to have the diameter of the ball be about 4 inches (10.2 cm) higher than your current chair. An exercise ball, when size properly, makes for an active chair when sitting at a desk. They bring out the kid in us, and they add a core stability challenge to just about any exercise. They bring out the kid in us, and they add a core stability challenge to just about any exercise. To choose the best exercise ball size for you, measure the distance between the floor and your knees. When used correctly, the ball enables you to perform a number of exercises to help improve your balance, muscular and core strength, and flexibility. The general rule for choosing the correct exercise ball size for core (abs/low back) exercises is to have your knees and hips bent to 90 degrees (thighs parallel to floor) when sitting on the ball. used as a substitute for professional medical advice, She is also certified in Pilates and by the National Association of Sports Medicine. Use these guidelines when you buy a fitness ball: Again, no rules. Perform a short, light aerobic warm-up and check the ball for any damage before starting your exercise session. The 9 Best Pieces of Portable Exercise Equipment of 2021, The Versatile Fitness Ball Can Add New Challenge to Pilates Routines, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, Build Strength and Balance With the Stability Ball Pushup, Best Standing Ab Exercises for a Strong and Stable Core, Dynamic Abs Unique and Challenging Moves for Your Core, Do the Pilates Pike on an Exercise Ball to Target Your Abs, Y9 Great Exercises to Stretch and Strengthen Your Lower Back, If you are 4'11" - 5'4", get a ball that is 55 cm, If you are 5'5" - 5'11", get a ball that is 65 cm, If you are 6' - 6'7, get a ball that is 75 cm. Medically reviewed by Richard Fogoros, MD, Don't Blow an Exercise Ball All the Way Up, Here's How to Choose and Use an Exercise Ball, Try These Yoga Poses Using an Exercise Ball, Using an Exercise Ball If You're Overweight or Obese. In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. You can use an exercise ball for many things. Use of this web site constitutes acceptance of the LIVESTRONG.COM Choose the right fitness ball for your height and weight. Before exercising, remove your rings, watch and any sharp objects that could puncture the ball. That's the size you want to go for. Your hips should be either exactly even with your knees, or a little higher- approximately 5-8 centimeters higher, according … Use a tape … The floor surface should be flat, smooth and free of any small, sharp objects. Copyright © If your knee measurement is between ball sizes, buy the larger ball and under-inflate it. To keep the air inside the ball from expanding or contracting, store it in a safe area where it's not too hot or cold. Measure the final diameter of the ball. Michele M. Howard began writing professionally in 2009, producing sports, fitness, home improvement and gardening articles for various websites. If your hips and knees are bent 90 degrees, the ball is a good fit for you. Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. any of the products or services that are advertised on the web site. Most exercise balls have the ball size printed on them, usually 45 cm, 55 cm, 65 cm and 75 cm. Sizes based upon height are approximate. GalSports Exercise Ball (45cm-75cm), Yoga Ball Chair with Quick Pump, Stability Fitness Ball for Birthing & Core Strength Training & Physical Therapy 4.6 out of 5 stars 4,426 $14.99 - $24.99 The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Terms of Use Sit squarely on your birth ball, and place your feet flat on the floor in front of you. (A) With arms straight, bring the ball down to your thighs. As you pump, check it against your reference mark, stop when it has reached a height of 25 inches and insert the plug. … Avoid muscle imbalances by performing exercises that work the front and back of your body. . Because personal consultations are not always possible, physical therapists, exercise trainers, and other professionals have constructed several guidelines to use when selecting the proper exercise ball … Exercise balls are measured in centimeters, with each size increasing by 10 cm. Don’t go by photos of models sitting on balls. Exercise balls are a fun way to workout. To ensure your ball measures this height after pumping it up, make a reference mark on the wall, 25 inches from the floor. , Because people have different leg lengths (some have shorter legs and some have longer … A 45-cm exercise ball is best for … It is essential to exercise with good alignment. 2 If you are of average weight … 2021 The answer is to measure out the diameter of the ball and mark that as a height on a wall, then inflate the ball until it … Stability balls are a great tool to help strengthen your body, especially your core muscles. Effectively performing exercise ball activities requires careful selection of the right exercise ball size. Practice good form and posture when exercising. The material appearing on LIVESTRONG.COM is for educational use only. Do each core-strength exercise … Lie on your back with the exercise ball between your feet. A 65 cm ball, when fully inflated, is 25 inches tall. Trideer Extra Thick. Consider your other body characteristics and how you … How to Find the Right Size Exercise Ball for You, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. The size of the exercise ball is usually printed on the ball in centimetres. Work with your exercise ball in an area where there is plenty of open space, away from walls, other fitness equipment and furniture. Problems using the recommended … and Here are two quick tips to help you make sure that the size and firmness of your exercise ball … Avoid using harsh abrasive cleansers or chemicals because these could damage the surface of your ball. The 65 cm exercise ball is one of the larger sizes available. Once they get one, a lot of people are unsure about how much to inflate their exercise ball. Another way to find the correct size ball is to measure the length of your arm from your fingertip to your shoulder. Exercise balls are inflated to size, not air pressure. Howard holds a Bachelor of Arts in mathematics from Southern Connecticut State University. But it's important to get the right exercise ball for your height. diagnosis or treatment. Inspect the ball often for holes or deep scratches. Select the size of an exercise ball based on your height. If you want to go spinning about and risk breaking your neck every time you do an exercise, go ahead and blow that ball up until it is as tight and round as it can get. How much do I fill the ball when I inflate it? The rule of thumb is that you want to be able to sit on your ball with your legs at a 90-degree angle or slightly more, but not less. The best way to know that your exercise ball is properly … An exercise ball also has a well-deserved place in your flexibility training routine; it's especially useful when it comes to loosening up your hamstrings and lower back. If you've never trained with this size, getting started is not difficult. Instead of just doing … Exercise balls -- also known as physioballs, Swiss balls, or fit balls -- are large, vinyl balls you can use to strengthen and stretch your body, improving core stability and balance. The exercises are most effective if you keep your core muscles tight throughout and move in a slow, controlled manner through a full range of motion. Remove the plug, start pumping, stop when it is 4 inches less than its maximum height -- 21 inches -- and then insert the plug. Maintain proper posture and spine alignment to minimize your risk of back injuries. Your height dictates the best size ball for your needs. Your height and, to a certain extent, your weight will determine the size of ball you need. You can do many core-strength exercises with a fitness ball. Leaf Group Ltd. Hold the ball out in front of you with your feet hip-distance apart. Once you’ve written down the number of your ball’s circumference divide the number which you have … Engage your abs and squeeze the ball between your feet. But for most exercise purposes, you want to have a little give on the surface of the ball. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Thank you, {{form.email}}, for signing up. To measure the circumference of your ball wrap your tape measure around your ball once. When you sit on the exercise ball your body weight should create a little seat. Privacy Policy (C) Press the ball … In addition to writing, Howard is a United States Professional Tennis Association tennis instructor and a professional racket stringer. American College of Sports Medicine: Selecting and Effectively Using a Stability Ball, Resist-a-Ball: Stability Ball Exercise Guidelines, Culture of Safety: Stability Ball Injuries, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. To be sure, sit up tall on the ball and put your feet flat on the floor. Rest 60 seconds between each set and 90 seconds between the different exercises. Allow the ball to warm up to room temperature before inflating. (B) Bend your elbows and curl the ball up to eye level. A woman sits on a silver-colored exercise ball. Avoid bouncing on the ball when doing exercises that require you to bend or twist your torso because this could cause a back injury. I have a collection of fitness balls from huge ones down to little ones, but for most exercise purposes, you will want to choose the size a ball that is proportional to your height. Are you new to the world of using an exercise ball to assist … Clasp your hands behind your head. Extremely Durable. Read the instructions or the packaging that your ball came in and got the correct measurements for how large your ball should be when fully inflated.