Exercise balls, also known as stability balls, come in varying sizes from 45 centimeters to 75 centimeters in diameter. Most exercise balls come with a size chart that recommends ball size according to your height, although these charts can vary from brand to brand and don't take into account varying leg lengths. The best method for choosing the correct size ball is to consider what you will use it for most frequently, your fitness level and body type.
Basic Size Method
If you plan on using your exercise ball for a variety of uses and need one basic size that best fits multiple needs, you will want to use a basic size method. Find some exercise balls that you can try for size at a store or in a fitness center. Sit in the center of the ball with your feet flat on the ground and knees bent. Your hips should be 2-3 inches higher than your knees so that your knees, hips and low back can maintain good positioning. The ball should be fully inflated and firm when your try it for size in order to get an accurate fit. The size of the ball is typically listed on the ball itself near the plug and will read in centimeters.
Specific Use Sizing
If you will be using your ball for primarily one application, you want a more specific use fit. For example, if you want an exercise ball as a desk chair, you will want to ensure that when you sit on the ball your feet can rest flat on the floor and you can sit with good posture. You will want your hips slightly higher than your knees for comfort and you will need to be able to reach your desk easily. A 65 or 75 centimeter ball would work best for a desk chair.
If you want a ball for Pilates, however, a smaller ball is usually more comfortable, since many of the exercises require you to hold the ball between your feet or in your hands, and a large ball can force you into uncomfortable positions. A 45-55 centimeter ball will be best for Pilates.
Inflation
The inflation of the ball can affect how it feels to you during exercise. The firmer the ball, the more difficult exercises will be, as it will require more balance and stability. A softer ball is typically easier to use because when you sit on it more surface will flatten on the ground and make balance easier. If you want to use a more deflated ball for exercise, use the basic size method on a well-inflated ball and then get one size larger, since you will want to deflate the ball slightly.
Leg Length Considerations
Regardless of your height, you can have long legs or short legs in comparison to your torso. Leg length will be a determining factor when you use your ball. The basic sizing method takes into account your leg length for general use. However, if you want to use your ball primarily for strength training, you should consider the many different positions you will be using and leg length. Try two or three different size balls in varying positions, then also try some exercises where your legs are holding the ball. The longer your legs, the more difficult exercises will be when the ball is between your feet, so you will want to find a ball that best fits most exercises as well as your strength level.
Ball Care
Exercise balls are easy to maintain, requiring only inflation and occasional cleaning. When you first inflate your ball it may become very firm before it reaches the desired size. Try to over-inflate the ball, then let a small amount of air out after the first one or two days. Also, you will notice your ball will get soft and lose air over time, so you will need to occasionally add more air. For maintenance cleaning, wipe with a soft damp cloth as needed, avoiding harsh detergents.
References
- "Resist-A-Ball C.O.R.E. Manual"; Mike Morris, CPT and Stephanie Morris, BS, CPT; 2001
- "Resist-A-Ball Pilates Manual"; Mike Morris, CPT and Stephanie Morris, BS, CPT; 2001
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