Exercise balls (or stability balls) are a fantastic piece of fitness equipment for a full body workout. And they are especially great for core strengthening exercises. But you’d be amazed how many people use exercise balls incorrectly and put themselves at risk of injury. So the next time you grab an exercise ball , just do a quick run through of these rules to make sure you’re doing things the right way.
Exercise Ball Rule #1: Pick a ball that’s appropriate for your height
Exercise balls, like people, come in different sizes. So you want to pick a ball that’s specifically designed for your size. Below you’ll find a handy ball selection guide that I’d recommend you use. And just in case your ball doesn’t have a measurement on it, use this rule of thumb to gauge if you’re using the right size ball: If you sit and your hips are higher than the knees, the ball you selected is too big. Or, if you sit and your knees are higher than your hips, the ball may be too small or not properly inflated.
HOW TO PICK A BALL
| Suggested Ball Size | Your Height |
| 30-35 cm | < 4’10” tall |
| 45 cm | 4’8″-5’5″ tall |
| 55 cm | 5’6″-6’0″ tall |
| 65 cm | 6’0″-6’5″ tall |
| 75 cm | over 6’5″ tall |
| 85 cm | if you’re heavier or long-legged |
Exercise Ball Rule #2: Make sure your ball is properly inflated
Exercise balls are actually designed to be unstable when you’re sitting on them. It’s the firm, round, instability factor that helps to work, “stabilize” and strengthen your core muscles (aka your ab and lower back muscles). That said, when picking a ball, always go for the one that’s fully inflated because it will better maintain its shape and give your core muscles a better workout.
Exercise Ball Rule #3: Knees at 90° and feet at wide stance
When sitting on the ball, place your feet flat on the floor and open your legs to the ball’s width or slightly wider than hip distance. This will reinforce proper spine alignment and prevent unnecessary pressure on your joints. Also, make sure your knees are bent at a 90-degree angle and that your hips are level with your knees.
Exercise Ball Rule #4: Head up, shoulders down, neck straight, spine neutral
Because exercise balls don’t provide support for your back, you want to pay close attention to maintaining good posture. So no hunching or slouching on those balls ladies. Your head should be up, neck straight, shoulders should be down and back. And make sure to maintain the natural curves of your back to keep a neutral spine. Sitting this way will prevent putting too much strain on your lower back, and it’ll also force you to work those ab muscles that are just dying to make their sexy Spring Break debut.
Do you work out with exercise balls? – Doc