Choose the Correct Size Yoga Ball

A yoga ball is sometimes called a fitness ball, an exercise ball, a stability ball, or a Swiss ball. It is made of plastic vinyl and elastic, filled with air, and most are burst-resistant. Using a yoga ball instead of exercising on a flat surface forces the body to respond to the instability of the ball. It requires extra balance, which uses more muscles in the body. Choose the correct size yoga ball to get the most benefit out of your workout or fitness routine.

Steps

1. Measure your height. Your knees should be at a right angle when you are sitting on the ball with your feet facing forward. Stand against a wall with no shoes on and your feet flat against the floor and wall. Use a pencil to mark the sport that the top of your head reaches. Use a tape measure to get an accurate measurement of your height.
2. Choose a ball that fits your height. Use your measurement to get the yoga ball in an appropriate size.
   • If you are {{safesubst:#invoke:convert|convert}} or shorter (152.4 cm), you will want a ball that is 18 inches (45 cm).
   • If you are {{safesubst:#invoke:convert|convert}} 1 inch (155 cm) to {{safesubst:#invoke:convert|convert}} 7 inches (170 cm), try a 22 inch (55 cm) ball.
   • Get a 26 inch ball (65 cm) if you are between {{safesubst:#invoke:convert|convert}} 8 inches (173 cm) and {{safesubst:#invoke:convert|convert}} 1 inch (185 cm).
   • If you are {{safesubst:#invoke:convert|convert}} 2 inches or taller, you will need a ball that measures 30 inches (75 cm).
3. Choose a larger ball if you have back problems, long legs, or for stretching and yoga exercises.
4. Get a 26 inch (65 cm) ball if you plan to use it in place of an office chair and your desk height is between 29 and 30 inches (74 to 76 cm). Because the ball will deflate when you sit on it, choose a ball that has a diameter which is 4 inches (10 cm) larger than the height of the chair you are replacing.
5. Note the pressure of the ball. At its maximum diameter, a yoga ball is very firm. The firmer the ball, the more difficult the yoga and exercise will be.
6. Try yoga balls in different sizes before making your decision. Sit on the ball and see if your hips and knees are bent to 90 degrees, with your thighs parallel to the floor.

Tips

• If you are new to exercising with a yoga ball, start with a slightly deflated ball, and make it firmer as you gain confidence and experience.
• If you buy a yoga ball that is not already inflated, follow the inflation instructions carefully to avoid injury.

Things You'll Need

• Pencil
• Wall
• Tape measure
• Yoga balls

Related Articles

• Measure a Fitness Ball

Sources and Citations

• https://en.wikipedia.org/wiki/Exercise_ball
• http://www.simplefitnesssolutions.com/resources/Guidelines.htm#CHOOSE CORRECT FITBALL SIZE
• http://www.mayoclinic.com/health/fitness-ball/MM00753

See also

• Improve Your Fitness With Proper Sports Nutrition
• Do Water Aerobics
• Cross Train
• Choose a Personal Trainer
• Get Exercise Outdoors
• Do Core Exercises
• Measure Your Thighs
• Wear a Fitbit
• Switch from Treadmill Running to Outdoor Running
• Burn Fat at Home

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