There are a variety of exercise balls and they come in various weights and sizes, depending on the particular workout and the body composition of the individual. The right size exercise ball will help you achieve an optimal workout and reduce the chance of injury.
Types
Exercise balls help develop core strength, agility, flexibility and balance. A stability ball, yoga ball, fitness ball and Swiss ball are basically the same. They are oversize inflatable balls that are either nonburst or burst-resistant. Another type of exercise ball is a medicine ball, which is a solid weighted ball often used in plyometric exercises.
Sizes
If an individual is 4 feet 6 inches tall and under, the recommended stability ball size is 30 cm. For those who are 4 feet 7 inches to 5 feet tall, a 45-centimeter ball is recommended. For those 5 feet 1 inch to 5 feet 8 inches tall, try a 55-centimeter ball. From 5 feet 9 inches to 6 feet 2 inches tall, a 65-centimeter ball is recommended. For those 6 feet 3 inches to 6 feet 7 inches tall, a 75-centimeter ball is suggested. Those 6 feet 8 inches or taller should use an 85-centimeter ball. Medicine balls can range from from 2 to 12 pounds. When using a medicine ball, the best size depends on your fitness level and the workout. A workout with multiple repetitions and sets might require a mid to lightweight medicine ball.
Tests
Determining the best size stability ball depends primarily on the individual's body composition and level of fitness. According to Spine-Health, when sitting upright on a stability ball -- with an even distribution of weight -- your feet should be flat and touching the floor. Your knees should create a 90-degree angle, and they should be level or slightly lower than the hips. Your torso should be in a vertical line with your pelvis, ears and shoulders, and you should be able to counterbalance your body, without leaning in one particular direction.
Considerations
In addition to size, maintaining proper air pressure of a stability ball is important. According to the American Council on Exercise, a firmer ball creates a more difficult exercise and a softer ball makes the exercise easier. Those who are overweight or just learning use a stability ball should start out using a larger ball with less air pressure.
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