This article was co-authored by Katie Dunlop. Katie Dunlop is a Certified Personal Trainer, Sports Nutritionist, and the Founder of Love Sweat Fitness. She specializes in helping others with nutrition, fitness, and lifestyle choices. Katie has also developed LSF Nutrition, a nutrition supplement line, and a mobile workout application, Love Sweat Fitness The App. With her platform and tools, she has helped over one million women and has been featured in publications such as Women’s Health, Shape, and Health.
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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
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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 spot that the top of your head reaches. Use a tape measure to get an accurate measurement of your height.
Choose a ball that fits your height. Use your measurement to get the yoga ball in an appropriate size.[1]- If you are 5 feet (1.5 m) or shorter (152.4 cm), you will want a ball that is 18 inches (45 cm).
- If you are 5 feet (1.5 m) 1 inch (155 cm) to 5 feet (1.5 m) 7 inches (170 cm), try a 22 inch (55 cm) ball.
- Get a 26 inch ball (65 cm) if you are between 5 feet (1.5 m) 8 inches (173 cm) and 6 feet (1.8 m) 1 inch (185 cm).
- If you are 6 feet (1.8 m) 2 inches or taller, you will need a ball that measures 30 inches (75 cm).
- The size of the exercise ball depends on your height and what exercises you plan on doing with it.
- When you do a dumbbell press on an exercise ball, ensure that your feet can touch the ground firmly.
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Choose a larger ball if you have back problems, long legs, or for stretching and yoga exercises.
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.
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.
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.[2]
Community Q&A
- QuestionI am 5 feet And plan to buy a yoga ball to use as an office chair, what size of ball should I get?
Ellen SverkerCommunity AnswerYou should use a ball that are around 60-65cm, but it also depends on how stiff it is and how much you weigh as it will squish down when you sit on it. You should try a couple of sizes out before you commit to one. - QuestionCan yoga ball exercise be used to reduce fat in the upper arms and thighs?
Community AnswerYes, it can be. Weight training and aerobics could also help. - QuestionI am 5'5 and I need a ball for sitting, what size do I need?
Snakeeyes22Community AnswerTry a 2- 3 foot tall yoga ball. If that doesn’t work, just go to the store and see what they recommend.
Video
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.Thanks
- If you buy a yoga ball that is not already inflated, follow the inflation instructions carefully to avoid injury.Thanks
Things You'll Need
- Pencil
- Wall
- Tape measure
- Yoga balls
References
- ↑ https://www.fitnesstown.ca/blog/Does-size-really-matter--How-to-Choose-the-Right-Exercise-Ball-for-you.htm
- ↑ https://www.spine-health.com/wellness/exercise/choosing-right-exercise-ball
- 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
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