Stability balls, (also known as swiss balls, physioballs, fitness balls and about a dozen other names), substantially increases activation of core musculature than the same exercise on a stable surface.
Stability balls have been around for more than a half century and the fitness benefits are well known. Stability balls can be an inexpensive way to improve muscular strength, endurance, balance, flexibility and core strength. But it’s important to know how to choose the right stability ball for your needs. Failing to get the right size could result in less results, or worse, injury.
A few different criteria are important when deciding what stability ball is best for you.
- Leg Length
Search the web and you will find there are many different answers to what is the correct ball size based upon height. American College of Sports Medicine recommends selecting a stability ball based upon your height, as follows:
Your Height Ball Diameter
4’10” or less 45 centimeter
4’8” – 5’5” 45 centimeter
5’6” – 6.0’ 55 centimeter
6.0’ – 6’5” 65 centimeter
over 6’5” 75 centimeter
heavier/long legged 85 centimeter.
- as a starting point refer to the above guide when choosing which stability ball size may be correct for you.
- Sit on the properly inflated ball. If you are not experienced with stability balls get some assistance to help you stay safe and stable.
- Place your feet shoulder-length apart and flat on the ground. Your legs should form a 90 degree angle.
- Note that if the ball is underinflated you will have more surface contact resulting in more stability and less of the results you seek from using a stability ball.
- Note that if your ball is overinflated you will have less surface contact and therefore there will be more instability putting you at greater risk of injury.
- Periodically check your stability ball to ensure the correct inflation.
- We recommend you clean and sanitize your stability ball after every use… See our news article on “The Dirt On Fitness Facilities”.
- So with all that ladies it’s time to Get On The Ball!