A yoga ball, also referred to as a Swiss ball, Pilate ball or fitness ball, is basically the same ball. According to the Mayo Clinic, these balls are used while exercising to tone core muscles such as the abs, pelvic and back. The yoga balls come in five different diametrical sizes; the size that each person selects depends upon the body composition and the level of fitness.
Function
Effectively performing yoga on an exercise ball requires the individual to carefully select the correct ball size. If you are unconditioned or overweight, you should consider selecting a larger and softer yoga ball. A general rule when inflating your ball is, if the ball is inflated to its greatest potential than it makes the exercise harder, when the ball is deflated a bit the exercise will become easier, according to The American Council on Exercise.
Sizes of Yoga Balls
For those who are shorter than 5 feet it is recommended by Spine-Health to use a ball that is 45 cm or 18 inches. From 5 feet to 5-feet 5-inches, a 55 cm or 22-inch ball, from 5-foot-6 to 6-foot-1, a 65-cm or 26-inch ball, from 6-foot-2 to 6-foot-8 a 75-cm. or 30-inch ball, and from 6-foot-9 and up, an 85-cm. or 34-inch ball is recommended.
Selecting the Right Size Ball
According to Spine-Health, once sitting up straight on the exercise ball, your feet should be flat and able to touch the ground. Also, your knees should have a 90-degree angle and be either level or slightly lower than the pelvic region. The body should be in a vertical line at the shoulders, ears and pelvis, and the body should not be creating a counterbalance by leaning in any direction.
Considerations
Performing Yoga exercises on a Yoga ball helps develop better balance and posture. According to The American Council on Exercise, by focusing on the core muscles, your body will respond much more to any other activity that you choose to do. Remember that over time and use, the Yoga ball may get deflated; make sure to inflate it as needed to ensure a proper workout.
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