How Much Air Do You Put In A Stability Ball?

Stability balls made their public debut more than two decades ago. Once found only in fitness centers, they are now popular home exercise items, much like resistance bands and exercise DVDs. You can buy them in sporting goods stores or department stores, or order them online. Of course, you will need to inflate your stability ball before use, paying special attention to how much air you put into it.

What Are Stability Balls?

A stability ball, also known as fitness ball or exercise ball, is an oversized inflatable ball that helps improve balance and strengthen muscles. Over the years, fitness experts have developed exercise routines to target and strengthen just about every muscle group, especially core muscles. Sitting on a stability ball can improve posture, and help you stretch your muscles. Physical therapists have used them for patient rehabilitation since the 1960s, according to the American Council on Exercise.

What Size Do You Need?

You can determine your ideal stability ball size -- usually denoted in centimeters -- based on your height. If you are shorter than 54 inches, use a ball that inflates to 30 cm. If you are 54 to 60 inches, use a 45 cm ball. Thereafter, add 10 cm to the size of the ball for every six inches in height. Anyone over 72 inches should use a 75 cm ball.

How to Inflate a Stability Ball

Your stability ball will likely come with a hand pump and a measuring tape to use for inflation. Holes in either end of the tape fit over the air hole. Wrapping the measuring tape around the ball will ensure it is not overinflated. Use the pump to inflate the stability ball until the measuring tape fits the circumference of the ball.

Inflation Safety

Carefully follow the inflation and deflation instructions that come with your stability ball and be sure to use the ball properly. If not properly inflated or deflated, or if the ball is not used in accordance with its instructions, it may burst and/or cause serious injury. For example, overinflating may also cause the ball to burst, and trying to stand or bounce on the ball will likely result in a fall.

Inflation Don'ts

Don't inflate your ball when the air is overly hot or cold -- not over 90 degrees F and not less than 65 degrees F. Do not use an air compressor to inflate your stability ball, because they blow cold air, which may expand and cause the ball to burst when it returns to room temperature. Do not use a sharp instrument to open the plug when you deflate the ball, as it may also cause the ball to burst.