A fitness ball, also called an exercise ball or stability ball, is a large, rubber ball filled with air. Fitness balls can be used for strength, balance and flexibility training. Select the proper size ball for your height. The American College of Sports Medicine, ACSM, recommends a 55 cm ball if you are between 5 feet 6 inches and 6 feet tall. Choose a 65 cm ball if you are between 6 feet and 6 feet 5 inches tall. If you are over 6 feet 5 inches tall, use a 75 cm ball. Properly inflate your ball for the best results.
Step 1
Mark a wall at the proper height for your ball. If you purchased a 65 cm ball, make a mark on a wall at 65 cm off the floor.
Step 2
Insert the air valve into the hole in the fitness ball. Fill the ball half way.
Step 3
Let the ball sit overnight. This allows the rubber material to stretch so it the ball can be fully inflated.
Step 4
Finish inflating the ball until it reaches the mark on the wall.
Step 5
Insert the plug into the air hole. Make sure it is secure, otherwise the ball will leak air.
Tips and Warnings
- The American Council on Exercise suggests inflating your ball more or less depending on your fitness level. Performing exercises on the ball is more difficult the firmer the ball. The softer the ball, the less difficult an exercise is.
Things You'll Need
- Air pump
- Measuring tape
- Pen
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