As the name indicates, a core stability ball is used to work the core of the body. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony according to MayoClinic.com. By using a stability ball with your exercises, you will be off balance and forced to engage more muscle fibers. Before you can get into any position on the ball, you must first inflate it. Use a few tools to get the job done.
Step 1
Remove the ball from the box and lay it out flat on the floor. Make sure the hole is facing up. Let the ball sit out in this position for several hours to get it to room temperature.
Step 2
Insert the adapter that comes with the ball. Attach the nozzle of a hand pump or electric pump to the adapter and inflate your ball.
Step 3
Stop pumping when the ball becomes firm. Remove the adapter and insert the plug that comes with ball.
Step 4
Make preparations to determine the height of the ball. Take out a yardstick and place it flat against a wall. Place a small line on the wall that marks the height of the ball. For example, if you got a 75cm ball, it will be 30 inches.
Step 5
Roll the ball over to the wall and check the height. Place the yardstick across the top of the ball at its highest point and move the end of the stick to the wall. Tip the yardstick up or down to get it as close to level as possible and look at your mark on the wall. If it matches up, you are done. If not, remove the plug and either deflate the ball or inflate it. Check the mark again to see if it is at the right height. Do this until you inflate it to the right size.
Tips and Warnings
- After you inflate your ball, check the height again the next day. Once stability balls are inflated, they often stretch and become smaller than their recommended size. In some cases, a ball will come with a hand pump or foot pump. Use either one to inflate your ball.
Things You'll Need
- Pump
- Adapter
- Yardstick
- Pencil
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