A body ball, also called a stability ball or exercise ball, is a versatile, economical piece of fitness equipment that looks like a large beach ball. Use a body ball at home to replace an expensive, clunky weight bench. You can do exercises for all your major muscles with a body ball and a set of dumbbells. Working out on the unstable surface of a body ball also improves balance and coordination. Properly inflating your body ball is important for comfort and safety when working out.
Step 1
Place your body ball on the floor with the inflation hole facing up. Smooth out the folds in the ball as much as possible.
Step 2
Remove the plug from the inflation hole.
Step 3
Note the maximum inflation size of the ball you purchased. Body balls are available in several different sizes, usually measured in centimeters. If you have a 55 centimeter ball, you do not want to inflate it more than 55 centimeters. The size is measured from the floor to the top of the ball.
Step 4
Start inflating the ball. Use either a hand pump--sometimes included with the ball--or an electric air compressor to inflate your body ball. You will need a cone-shaped nozzle. Measure the ball at regular intervals. Stop inflating your body ball once it reaches the maximum size.
Step 5
Place the plug firmly in the inflation hole.
Step 6
Adjust the air if needed. Sit on the body ball with your feet flat on the ground. If your hips are higher than your knees, the ball is over-inflated. Release some of the air. If your knees are higher than your hips, the ball is under-inflated or may be too small for you. Only add air if the ball is not at its maximum size.
Tips and Warnings
- Check the inflation of your ball after 24 to 48 hours. The rubber material may stretch over this time. Add air if needed. For beginners, keep your ball slightly under-deflated. This is easier to balance on than a firmer ball. Add air as you become more adept at using the ball.
- Do not over-inflate your ball.
Things You'll Need
- Hand pump
- Cone-shaped nozzle
- Measuring tape
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