A properly inflated exercise ball is important for safety. How you plan to use it determines the proper inflation level. An exercise ball is firmer when inflated to a larger size, which is ideal for exercises that target your core. You may wish to inflate the ball less if you plan to use it as an office chair or stretching tool.
Step 1
Remove the air plug from the ball. Use a coin to wedge under the plug if it is difficult to remove with your fingertips.
Step 2
Insert the needle of a pump. Use an air pump, hand pump or electric air compressor with cone-shaped nozzles. Use a needle pump adapter if you have a needle pump like those used on sports balls. The cone-shaped nozzle pumps don't need adapters.
Step 3
Inflate the ball to within 10 centimeters of the ball's size when fully inflated. Insert the plug firmly into the ball. Wait at least 24 hours before inflating the ball to its full size so the ball has a chance to stretch.
Step 4
Remove the plug and reinsert the pump after 24 hours. Inflate the ball until it is almost completely full.
Step 5
Sit on the ball to test its height and comfort. Place your feet on the floor a few inches in front of the ball and bend your knees to 90 degrees. Sit on the center of the ball with your spine straight. Note if your hips and knees are at the same height and your quads are perpendicular to your shins. Adjust the amount of air until your thighs are parallel to the floor when you sit on it.
Step 6
Measure the ball's diameter and record the size in centimeters.
Step 7
Wait 24 hours before using the ball for exercise or as a chair.
Tips and Warnings
- Check your ball periodically to ensure it's still properly inflated because, over time, it will slowly deflate as air escapes when the ball is used.
Things You'll Need
- Exercise ball
- Pump
- Measuring tape
References
- Fitter First: Exercise Ball Guide Chart; Fitter International Inc.
- Simple Fitness Solutions; Guidelines for Exercise Bands and Exercise Balls
Member Comments