Balance balls--also known as stability or exercise balls--come in different sizes, typically measured in centimeters. What diameter exercise ball you need depends on how tall you are. Those under five feet tall will usually use a 45-centimeter ball, between five feet and 5-feet-7-inches will use a 55 centimeter ball, individuals between 5-feet-8-inches and 6-feet-2-inches should use a 65 centimeter ball, and a 75 centimeter ball is appropriate for anyone 6-foot-3-inches and taller. Once you have the ball, making sure it's inflated to the proper size is important both for safety's sake and getting the most out of your exercises with it.
Step 1
Take the balance ball out of the packaging. Look it over to make sure there are no obvious rips, tears or abrasions anywhere on its surface. Make sure to locate the valve plug--usually a small cone- or cylinder-shaped piece of white plastic--that came with the ball.
Step 2
Note how large the ball is supposed to be when inflated. This information is marked on the product packaging and the stability ball itself, usually near the air valve. Use a yardstick or tape measure to measure the ball's desired size, when fully inflated, on the wall. So if your ball is supposed to have a diameter of 55 centimeters (21 inches) when fully inflated, you'll measure 55 centimeters or 21 inches high on the wall. Use a piece of masking or painter's tape to mark this spot.
Step 3
Insert a pump nozzle into the air valve on the inflatable ball. Some exercise balls come with a pump to inflate them. If you're didn't come packaged with a pump, you can use any manual or electric pump to inflate it--bicycle pumps work well. Depending on the brand of ball you've purchased, you may need a cone or needle-shaped adapter for the air pump. These should be readily available at any sporting goods store.
Step 4
Inflate the ball approximately half full of air--measure it against the mark you made on the wall, it should reach about halfway up--and insert the plastic plug into the valve. Let the ball sit overnight.
Step 5
Pry the plug out of the valve the next day. Use your fingernails, a butter knife, or the removal tool--it looks a bit like tweezers--that may have been packaged with the valve plug.
Step 6
Finish inflating the ball, checking it frequently against the mark on the wall. You can balance a yardstick on the top of the ball and use this to help check its level against the mark on the wall, if you have a hard time gauging the ball's size by eye. Once the ball is even with the mark on the wall it's fully inflated. Just plug the valve again, making sure the plug fits in flush with the valve.
Tips and Warnings
- If your ball didn't come with a pump and you don't have any other pumps handy, you can purchase a special exercise ball pump for just a few dollars; see Resources for a link or check sporting goods or fitness stores for this item.
Things You'll Need
- Balance ball
- Valve plug
- Yardstick or tape measure
- Masking or painter's tape
- Air pump
Member Comments