Workout balls bounced their way into the fitness industry in the latter part of the 20th century. They enhance balance, help activate core muscles and add fun and variety to workouts. The larger workout balls, also known as stability balls, can be used for strength-training, aerobic exercise, yoga, Pilates, flexibility training and sport conditioning. Medicine balls and smaller, Pilates mini-balls can also be used for these purposes. Different sized balls suit different purposes.
Size
The American College of Sports Medicine suggests that you use a workout ball that enables you to sit in an upright position with your legs at a 90-degree angle. Stability balls are measured in centimeters. People under 5 feet tall use a 35cm ball. Those between 5 feet and 5 feet 5 inches can use a 45 to 55cm ball. People over 5 feet 6 inches will be more comfortable on a 65cm ball, and people over 6 feet, as well as heavier people, will need a 75cm ball.
Considerations
Workout ball sizes are estimates. Different functions may require a size that does not correspond with a typical ball chart. For example, if you are using the ball as a desk chair, consider a larger ball. In contrast, some of the Pilates exercises require you place the ball between the inner thighs and a larger ball may be uncomfortable.
Warning
Stability balls do not need to be fully inflated. In fact, firmer balls, which have been fully inflated may be too challenging for seniors, those who haven't exercised in a while or anyone recovering from an injury. You can create a softer ball by under-inflating the ball.
Benefits
Varying the size of the ball has benefits. For example, working on a smaller ball presents a balance challenge when performing abdominal exercises. A larger ball provides greater back support for performing back extension and yoga exercise. The smaller mini balls can be placed under the shoulder blades and neck to release muscle tension.
Potential
Larger stability balls can potentially be used in conjunction with mini balls or medicine balls to provide athletic agility training. Participants can sit or kneel on the stability balls as they toss medicine balls back and forth to each other.
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