Exercise balls, also known as stability balls and balance balls, are effective stability training, weight training and stretching tools. Essentially heavy-duty balloons, these air-inflated spheres of sturdy plastic require a minimum of care to set up and maintain. But you should follow a few guidelines to get the most effective workout possible and to ensure you don't get dropped unceremoniously to the floor if the ball bursts beneath you.
Sizing
Most exercise ball manufacturers include a sizing chart on the packaging. Although this gives you a rough idea of what size exercise ball to purchase based on your weight, the best way to size exercise balls is to sit on a fully inflated ball. If your hips and knees are bent at a 90-degree angle, the ball is the right size for you.
Quality
When using an exercise ball, always inspect the immediate area to make sure there are no pointy objects or sharp edges that might abrade or puncture the ball. If you're sitting on the ball when it bursts because of a stray thumbtack left on the floor, the fall will leave you surprised at best and could result in a serious injury at worst. If you're willing to spend a bit more on an exercise ball, most mid-quality balls are burst proof. They'll deflate slowly if punctured, giving you time to get off the ball safely with your dignity still intact.
Weight Limits
Every exercise ball should have a weight limit clearly marked either on the ball, on its packaging or both. The weight limit includes not just your own body weight but also the weight of any additional gear you use while on the ball, such as weight plates, dumbbells or barbells. If your ball is burst-proof it might have a general weight limit representing how much static load it can bear, plus a second, lower weight limit that represents the maximum weight it can bear and still be guaranteed to deflate slowly if punctured.
Use
The vast majority of exercise balls you purchase in department stores and sporting good shops are designed for static use only: activities such as weightlifting, balancing on the ball, stretching on the ball or using the ball as an office chair. If you want to use an exercise ball for bouncing or other forms of aerobic exercise, look for a dynamic weight limit marked on the ball or its packaging. Most exercise balls intended for cardio exercise will be clearly marked as such.
Maintenance
Some balls come packaged with a pump, or you can purchase a ball pump separately or use a bicycle pump with a cone adaptor to inflate the ball, which comes flat. Each ball is marked or packaged with its intended diameter. Check that the ball is fully inflated by either measuring its diameter or sitting on it; a properly inflated ball should compress about 6 inches beneath you. Aside from periodic re-inflation, the only maintenance your ball needs is the occasional wipe-down with a water-damp cloth or mild soap solution, and regular inspections to identify any scrapes or abrasions that threaten the ball's structural integrity.
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