Stability balls, also called exercise balls, are large rubber balls filled with air used to increase balance and for functional and strength training. A stability ball can replace a weight bench for many exercises, providing an unstable platform that challenges your core muscles. Select a ball based on your height.
Sizes
The size of a stability ball is the diameter as measured in centimeters. Stability balls come in a range of sizes, from extra small to extra large, and include 30 cm, 45 cm, 55 cm, 65 cm, 75 cm and 85 cm balls.
Posture
When you sit on your stability ball, your thighs should be about parallel to the ground, placing your knee in line with your hips. If your knees are higher than your hips, the ball is too small, and if your knees are lower than your hips, the ball is too large. Before testing a ball by sitting on it, make sure the ball is inflated properly. An overinflated ball will seem too big, and an underinflated ball will seem too small.
Height Chart
Several fitness organizations and equipment manufacturers provide height charts to help you select the correct size stability ball. However, not all height charts are the same. Use the chart as a guideline. If you can, try out the ball before you buy it to make sure it is a good size for you.
The American Council on Exercise recommends a 30 cm ball if you are under 4 feet 6 inches and a 45 cm ball if you are between 4 feet 6 inches and 5 feet. It recommends a 55 cm ball if you are between 5 feet 1 inch and 5 feet 7 inches tall, a 65 cm ball if you are between 5 feet 8 inches and 6 feet 2 inches tall. If you are over 6 feet 2 inches, use a 75 cm stability ball.
Considerations
Exercises are generally more difficult when done on a firmer ball. A softer, slightly underinflated ball makes the exercises less difficult. The American Council on Exercise recommends a softer, larger ball for beginners and older adults.
A smaller ball is easier to place between your feet or under your knees for crunch variations.
Member Comments