Exercise balls, also known as stability, fitness, yoga, Pilates or Swiss balls, force your core muscles to work constantly at keeping you stable. The ball's tendency to roll in any direction turns something as simple as sitting on it, or doing a basic exercise while sitting or lying on it, into a challenge.To get the most out of your exercise ball workout, you need the right size ball to automatically put you in the proper position for each exercise. Stability balls are sized by diameter in centimeters, in 10-cm increments.
Step 1
Consult the manufacturer's chart for sizing that particular type of exercise ball. Recommendations may vary slightly -- for example, the American Council on Exercise recommends that most 45cm-diameter balls should fit you if you're between 4 feet 6 inches tall and 5 feet tall. But according to the American College of Sports Medicine, a 45cm ball is best-suited if you're between 4 feet 8 inches tall and 5 feet 5 inches tall. Even with the slight variations, these guidelines give you a place to start.
Step 2
Sit down on the ball in question. Sit up straight and plant both feet flat on the floor. Exercise balls are sold deflated, so you can either purchase the ball and inflate it at home, or visit a gym and try a ball of the same size you're considering. Most general-purpose stores will not have a sample ball for you to sit on to check sizing, but dedicated exercise equipment retailers might.
Step 3
Observe the angle at your hips and knees. Although the ACSM and ACE differ slightly in their sizing recommendations, both organizations agree that when sitting on a properly sized exercise ball, your hips and knees should be bent at 90 degrees. Size the ball up or down, as necessary, until your knees and hips are bent at the proper angle.
Tips and Warnings
- The guidelines given above only apply if the exercise ball you're considering is properly inflated. A properly-inflated exercise ball should compress about six inches when you sit on it, according to the American Council on Exercise. Check the maximum weight limit on the exercise ball. It should be able to support not just your body weight but the weight of any other weights or equipment you plan to use while on the ball, too.
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