A Pilates ball, also known as a stability ball, Swiss ball or yoga ball, is an affordable and extremely effective addition to your home gym. Originally designed to help with rehab, Pilates balls are now widely used for core conditioning. According to the American College of Sports Medicine, stability balls provide an inexpensive, low-tech, lightweight, colorful and fun means of improving core stability, muscular strength and endurance, balance, flexibility and functional fitness. Before purchasing a Pilates ball, it's important to choose the correct size. Pilates balls typically come in sizes ranging from 45 to 75 cm, so make sure you are aware of the maximum diameter prior to inflating your Pilates ball. To find the proper size for you, your knees should be bent at a 90-degree angle when sitting on the ball.
Before inflating your Pilates ball, mark a wall or door at the desired height. This will make it easier to prevent over-inflating the ball. A variety of pumps can be used to inflate Pilates balls, such as hand pumps, foot pumps and air compressors with cone-shaped nozzles. Most balls do not come with a needle adapter for bicycle pumps; check your manufacturer's instructions.
Inflating a Pilates Ball
Step 1
Remove the plug from the ball.
Step 2
Insert the pump.
Step 3
Inflate to the specified diameter; check it against the mark you made on the wall.
Step 4
Remove the pump and immediately replace the plug.
Tips and Warnings
- Make sure the plug is flush with the ball to prevent air from leaking. Follow the manufacturer's instructions for proper care and maintenance. Use your Pilates ball on a clean, smooth surface, free of any debris that could puncture the ball.
- Do not over-inflate the ball, as it could cause the ball to burst.
Things You'll Need
- Pilates ball
- Air pump
- Plug
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