What Size Pilates Ball Do I Need?

The stability ball was not part of the original series of Pilates apparatus, but some instructors argue that if Joseph Pilates was alive today, he would incorporate the ball into his program. The ball imposes a balance challenge, which requires you to engage your core muscles to maintain stability. Choosing the right size ball will enhance your Pilates exercise program.

Sizing by Height

The standard suggestions for ball sizing apply to most of the Pilates exercises. A 45cm ball works best for people under 5 feet tall. Use a 55cm ball if you are between 5-foot-1 and 5-foot-8, and a 65cm ball if you measure between 5-foot-9 and 6-foot-2. Taller people, from 6-foot-3 to 6-foot-7 should select a 75cm ball, and anyone taller than 6-foot-8 will be most comfortable on an 85 cm ball. There are exceptions to the rule. Heavier people will compress the ball when seated on it. They should should therefore choose a larger ball.

Sizing by Alignment

Since people have differing leg to torso ratios, some instructors suggest using seated alignment to determine proper ball size. When seated on the ball, your feet should be flat on the floor, with your weight evenly distributed. Knees should be bent at a 90-degree angle.

Counterpoint

Stott Pilates instructor trainer P.J. O'Clair, owner of Club Excel in Manchester by the Sea, Massachusetts, argues that many of the Pilates on the ball exercises require a smaller ball. If you have a narrow pelvis, for example, placing the Pilates ball between the inner thighs may cause discomfort. People with shorter arms have find it difficult to support their bodies when performing exercises that involve draping their torso sideways over the ball. Purchasing a separate ball is unnecessary. Simply keep it less inflated.

Mini Ball

The Pilates mini ball provides a similar type of training, but uses a seven to nine inch ball. Its small size helps you increase your range of motion during some of the Pilates exercises. The mini ball fits easily between the inner thighs and ankles. They are a viable alternative if you do not have a Pilates fitness circle or flexible metal exercise ring. Some instructors place the mini ball under their client's neck during supine exercises. This alleviates some of the neck tension associated with abdominal flexion exercises,