Using an exercise ball to modify conventional exercises can produce significant benefits. According to a 2001 study sponsored by the American Council on Exercise, doing crunches on an exercise ball produced significantly more activity in both the rectus abdominus and obliques, when compared to a traditional crunch. But you only get the fullest benefits out of working with an exercise ball if you're using the right size ball.
Significance
Exercise balls are produced to standard diameter sizes, usually measured in centimeters. The most common sizes you'll see in most stores are 55cm and 65cm diameter balls. Using the right size exercise ball is important because it aligns your body properly for each exercise, and also affects how difficult the exercise itself will be.
Sizing by Diameter
Most exercise ball manufacturers publish sizing charts that match each ball diameter up with the range of user heights it typically fits. According to the American College of Sports Medicine, for example, a 45cm ball usually fits you if you're between 4 feet, 8 inches tall and 5 feet, 5 inches tall. If you're between 5 feet, 6 inches tall and 6 feet tall, you need a 55cm exercise ball. A 65cm ball would probably fit you if you're between 6 feet and 6 feet, 5 inches tall.
Sizing by Fit
Your height isn't always the best gauge of which ball fits you. The real measure is what angle your hips and knees are at when you sit on the ball. When you're sitting on the right size ball, both your hips and knees will be bent at a 90-degree angle. Always follow sizing by fit over sizing by height.
Proper Inflation
A properly inflated exercise ball will compress about 6 inches when you sit on it. This matters because if you use a ball that would normally be too large for you, but deflate it to a size that fits your body, it will be too soft. If you over-inflate a ball, it will be harder to balance on, won't offer proper support and will be more likely to burst.
When to Size Up
In general, balancing on a large ball is harder than balancing on a small ball. So, if you find exercising with the appropriate-size exercise ball too easy, consider sizing up to the next size ball for an extra challenge. Be prepared to modify your technique slightly to account for the change in alignment.
Weight Limits
In addition to finding the right size exercise ball for you, you need to make sure the ball can accommodate your weight. All exercise balls have a maximum user weight limit printed on the packaging and sometimes on the ball itself. If you're lifting weights on the exercise ball, remember that the weight limit applies to your body weight plus the weights you're lifting.
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