The versatile stability fitness ball, also known as a physioball or Swiss ball, will help you with a variety of fitness goals. Physical therapists first used fitness balls; they are now a staple for strength exercises, conditioning, yoga, stretching and core work. Choose the right size of fitness ball for your body and the type of exercise to maximize its benefits.
Selecting a Size
Select a fitness ball size based on your height. The American Council on Exercise offers general guidelines for selecting the right size of ball. If you are under 4 feet 6 inches, choose a 30-cm ball. If your height falls between 4 feet 6 inches and 5 feet, use a 45-cm ball. If you're between 5 feet 1 inch and 5 feet 7 inches tall, choose a 55-cm ball. If you are 5 fee 8 inches to 6 feet 2 inches tall, look for a 65-cm ball, and if you're over 6 feet 2 inches you'll want a 75-cm fitness ball for the best fit. Use these height and size guidelines as starting point, then experiment to find the right size for you. Test the ball size by sitting on it. Your thighs should be parallel to the floor. Your knees may be slightly below your hips, but your hips should not be below your knees, as this promotes poor posture in some exercises.
Considerations
The air pressure to which you inflate the fitness ball will affect its size. A fully-inflated 55-cm ball, for example, will be 21 inches high. However, you may not want to use a completely-inflated ball if you're a beginner or have poor balance. The less air in the ball, the more surface area the ball will cover, making it easier to balance yourself. As you progress, you can inflate the ball more to make exercise more challenging. If you're exercising at home, adjust the amount of air in your fitness ball until you find a good starting point.
Function
The type of exercise might affect what size of ball you want to use. For seated or prone exercises in which the fitness ball substitutes for a weight bench, a larger ball will be more versatile. For exercises that require lifting the ball with your arms and or legs, or performing Pilates movements, a smaller size will work better. A study published in the Journal for Strength and Conditioning Research determined that the appropriate ball size for core work allows you to lie on top of the ball and comfortably place your hands flat on the floor.
Tips
Kidney-shaped fitness balls offer some additional stability for those with balance issues. Newer ballast balls have sand inside the ball. This sand acts as a variable weight and helps keep the ball stationary when not in use. For safety reasons, look for a reinforced burst-resistant fitness ball that will deflate slowly if it pops or is punctured.
References
- "Strength Ball Advantages"; Lorne Goldenberg and Peter Twist; 2002
- The American Council on Exercise: Fit Facts: Strengthen Your Abdominals with Stability Balls
- "Journal of Strength and Conditioning Research"; Effects of Swiss-Ball Core Strength Training on Strength, Endurance, Flexibility, and Balance in Sedentary Women; Betul Sekendiz, et al.; November; 2010
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