Exercise balls, also called balance or stability balls, are commonly available in sizes ranging from 30 cm to 75 cm. Smaller balls are appropriate for petite individuals and larger ones for taller people; however, you may also consider factors like your weight and fitness level when choosing the right size stability ball.
Types
Stability balls are made of plastic vinyl clad or polyvinyl chloride. More expensive balls come in the same range of sizes but they may be break resistant or slower to deflate. Exercise balls can be purchased at discount or fitness stores, in a full range of sizes. Most brands color code balls by size, so make your selection based on size rather than color, according to GetFitwithVal.com.
Size
The smallest stability balls are 30 cm, or 12 inches inflated, and are suitable for individuals under four feet, six inches tall. Choose a 45 cm ball if you are between four feet, six inches and five feet tall. A 55 cm ball is suitable for individuals from five feet, one inch to five feet seven inches, according to the American Council for Exercise. If you are between five feet eight inches and six feet two inches, choose a 65 cm ball. Individuals over six feet two inches should select a 75 cm ball.
Function
Variations in height and weight distribution can impact the size of ball you choose. When sitting on the ball, your hips and knees should be parallel to the floor, according to GetFitwithVal.com. Squat with your back against a wall and your hips and knees at a 90 degree angle, measuring the distance between the floor and your hips to more accurately estimate the correct size ball.
Considerations
Stability balls typically provide a firm and bouncy surface for abdominal work and other exercises. The firmer the ball, the more challenging the exercise. If you are just beginning, are overweight, or are an older person, you may find that a larger, softer ball is a better choice until your fitness and confidence improve, suggests the American Council on Exercise.
Misconceptions
Stability balls are not just appropriate for thinner individuals and can be used as you're beginning a fitness regimen. A good quality stability ball can support up to 600 pounds, according to SPRI.com. You can begin core exercises on an exercise ball at any weight, with your doctor's support and approval.
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