An exercise ball is a fitness tool that provides a challenging workout. These balls come in five different sizes ranging from 45 to 85 cm in diameter. The best choice for each person is determined by height and sometimes also by weight. It is important to pick an exercise ball of the correct size so that you can perform exercises safely and effectively.
Step 1
Determine your height in feet. Use this number as a general guide for picking the correct size of exercise ball.
Step 2
Consider the standard guidelines for height and ball circumference. If you are five foot and under, choose a 45 cm ball; five-foot-one to five-foot-eight, choose a 55 cm ball; five-foot-nine to six-foot-two, choose a 65 cm ball; six-foot-three to six-foot-seven, choose a 75 cm ball; and six-foot-eight and taller, choose an 85 cm ball.
Step 3
Ensure your ball is fully inflated, then sit on it to further analyze if it is the correct size for you.
Step 4
Sit up straight with your feet flat on the floor. Your bottom should be positioned in the center of the top of the ball, your back straight, shoulders lifted and pelvis tucked in a neutral position.
Step 5
Check a mirror or get the assistance of a friend to ensure that your knees are at a 90-degree angle with your thighs parallel to the floor. Often exercisers prefer to sit slightly higher so there is a small decline in the line of your thigh from hip to knee. This is correct as well if it feels good to you.
Step 6
Assess the level of inflation for the ball. If you are sitting too low, it may be because the ball doesn't have enough air. Fully inflated, it may be the correct size for you.
Step 7
Choose a ball larger in circumference if you sit low and your hips are at an angle below your knees when seated.
Step 8
Select a ball smaller in circumference if your legs are extended and not bent at a 90-degree angle when sitting on the ball, or if you have trouble touching the ground from a seated position.
Tips and Warnings
- If you are overweight or have a heavy weight for your height due to muscle mass, you may need a ball one size larger than that what's recommended for your height. Your weight will press the ball down, causing your hips to sit lower. While most guidelines for correct ball size for height are standard, they may vary from company to company. If purchasing a ball online or in a store, check the site or the label for size recommendations. A fully inflated ball makes exercises more difficult while a lesser inflated one makes exercises less challenging.
- Seek the help of a personal trainer, physical therapist or a group exercise instructor, if available, to insure that you are using the correct ball for your height and weight.
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