Big, bright and bouncy, exercise balls are a popular tool among fitness enthusiasts and athletes of all types. Individuals can use exercise balls to increase their core strength by isolating the abdominal muscles or strengthen the upper or lower body. The ball also can be used to increase your balance and stability. Before selecting a ball that fits your body, refer to the instructions on the ball or the box it comes in to ensure you've chosen a ball that is recommended for your height and weight. The first step to getting fit with an exercise ball is to inflate the ball.
Allow the exercise ball to come to room temperature before inflating.
Remove the plug from the ball and insert the nozzle of a hand pump or other inflation device.
Fill the ball with air until it appears fully inflated.
Remove the nozzle and reinsert the plug into the ball.
Measure the ball with a tape measure to determine the diameter. Reference the instructions on the owner's manual, or on the ball itself, to calculate the suggested diameter based on your height and weight. If the ball is not at the desired diameter, pump in more air or release air, then measure again.
Sit on the ball to confirm that the ball is properly inflated. Check to make sure your thighs are parallel to the floor, with your hips and knees in alignment.
Things you need
- Air pump
- Tape measure