The use of stability balls as an exercise tool originated from physical therapy and rehab. Fitness experts realized that the general population would greatly benefit from incorporating the use of these balls into their exercise programs. Their popularity has increased greatly over the past few years where they can be found almost anywhere.

Ball Basics (sizing, care, etc.)

So you want to buy a stability ball, or perhaps your clinician has recommended that you purchase one. The first thing you need to know is what size is most appropriate for you; this is key to effectively using the ball without increasing your risk for injury.

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Finding the Size That’s Right For You

This table summarizes the general ball size appropriate for your height and how tall it is (the diameter) when it’s fully inflated.

Ball Size (cm)	Maximum Ball Size (in.)	Your Height
45 cm	17 in.	Under 5’
55 cm	21 in.	5’ – 5’ 7”
65 cm	25 in.	5’ 8” – 6’ 2”
75 cm	29 in.	Over 6’ 3”

Keep in mind that this is only a general guideline and really depends more on your leg length than your height. A better rule to use is that when you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two balls of different size.

A firmer ball will be more difficult to balance on, so seniors or people who might be deconditioned or overweight should consider using a larger, softer ball. Don’t worry, the ball is rated to support up to 660 pounds.

Typically, the stability balls you will find in most stores are 65 cm; however sometimes you can find a 55 cm ball. If the store nearest you does not have the proper size, try going to a sporting goods store; they are likely to have a wider variety of sizes.

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Inflating, Caring for, and Storing Your Stability Ball

Inflating your ball. When you get your ball and are inflating it for the first time, it may become firm before it actually reaches its maximum size; slightly over-inflate it and then deflate it a little until it is the desired size. Your ball will need to be periodically re-inflated. You can use a standard manual pump or an electrical pump.

Caring for and Storing your ball. It is important to regularly wipe down your ball with warm soapy water to remove any dirt or residue; do not use harsh chemicals or abrasives with the ball. Keep your ball away from excessive heat and sunlight. Although it’s very durable, keep it away from sharp objects.

Safety and Comfort tip. Wearing fitted, long pants works the best when using the ball as skin can sometimes stick to the ball. It is best to wear shoes because your feet may slip, making it harder to balance. If you can’t wear shoes, then barefoot is better than wearing socks.

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Benefits of Training with Stability Balls

There are many benefits of training with stability balls. Here are just some of them:

• Promotes muscular balance
• Increases postural awareness
• Improves balance and coordination
• Allows you to work through a greater range of motion than you can with many traditional exercises
• Targets your core muscles
• Strengthens and tones your muscles
• Provides dynamic exercises for your entire body
• Strengthens weaker muscles
• Improves kinesthetic awareness and helps prevent injury
• It’s portable and inexpensive
• It can be used anywhere

Resources to Learn More:

There are numerous quality resources available to teach you exercises using the ball and include manuals, videos, and in-person trainings. Here are just a few.

Resist-A-Ball – provides hands-on training courses for fitness professionals and other individuals who want to learn more ways to use the ball. Their courses range from beginning to advance and even include yoga and Pilates on the ball. They also sell various products.

Body Trends - provides information on ball sizing and different types of balls and sell ball kits (complete with elastic tubing and other items to provide a complete workout routine).

American Council on Exercise – click here for a handout on ball basics along with some exercises.

Perform Better – sells a wide variety of stability ball products as well as providing free training articles from experts and downloadable PDFs with exercises you can do.

Sissel Online - provides a FREE online exercise library where you can learn how to use the stability ball and other functional exercise equipment. You can also sign up for a custom workout.

Videos – if you’re looking for one-stop shopping for stability ball videos, try CollageVideo. They have over 23 videos to choose from with comprehensive descriptions and ratings to make your shopping easier.

You can also do a search on Amazon.com for many other videos and books. Click here to be directed directly to the stability ball section.