What size yoga ball should I get? – ASCVS Answers

stability yoga ball

Exercising using a yoga ball is a fun and effective way to lose weight quickly. A yoga ball, otherwise known as a physio, stability, or fitness ball, is a large inflatable ball that can help you add intensity to many different workout techniques. Similar to a trampoline, a yoga ball strengthens your muscles by forcing them to react to the instability of the ball.

Looking for a variety of balls to sit on in the office, something to burn calories at home? Check out our other article!

This prompts your body to work harder than with regular exercises. These balls are an excellent way to improve strength, endurance, and balance. By performing simple activities (like push-ups, sit-ups, and squats) on an irregular surface, our muscles are able to stretch and gain more power. However, you may be wondering what yoga ball fits me? As with most other gym equipment, you must pick the right ball for your size and weight for it to be effective. Using the wrong size may cause injury or lead to ineffective workouts.

 

Stability ball buying guide – Height

 

The first thing to determine is your height. For most exercises, we recommend a yoga ball that is proportional to your height. A general rule is that you should be able to sit on your ball with your legs at a 90-degree angle or slightly wider, but not less. We have listed a few guidelines below that you can follow to get the right yoga ball for your height:

 

If you are 4’11” – 5’4″, buy a ball that is 55cm

 

If you are 5’5″ – 5’11”, buy a ball that is 65cm

 

If you are 6′ – 6’7, buy a ball that is 75cm

 

If you are above 6’8, buy a ball that is 85cm

 

 

 

This sizing chart is great for when you first begin to use a yoga ball, however, with practice, you may find that a larger or smaller ball is more efficient in helping you workout.

 

Inflation Level

 

How much you inflate your yoga ball can be the difference between a great workout or an embarrassing and painful fall. The more you over-inflate this type of exercise equipment, the more likely you are to fall over and become a laughing stock at your gym. The tightness of a yoga ball should be enough to where you can sit on it like a desk chair, but still, have the ball bounce when you move. For most exercises, we recommend that there should be a little give on the surface of the ball. When you sit down, your body weight should create a small seat that provides some stability and enables you to sit on the ball. Exercising without proper alignment can lead to back and neck pains.

 

Weight

 

Exercising using a yoga ball that is not able to withstand your weight is an accident waiting to happen. The ball may burst from the excess pressure, and you may be seriously injured. The weight limit for most yoga balls is between 250 and 300 pounds. This limit is adequate for most basic exercises and light weight workouts. However, when we’re doing heavy weight-lifting or intense aerobic exercises with our stability ball, we prefer to use equipment that can withstand the added pressure.

 

The type of ball we choose must be able to endure two different types of weight. The first is “Static weight,” which refers to the total amount of weight the ball can support without any movement from its user. The second is “Body weight.” This is the amount of weight a yoga ball can support while its user is exercising. The ball should be able to withstand the extra pressure without exceeding the limits of its burst resistance. Most high-quality yoga balls have a static weight limit of 2,000 pounds and a body weight limit of 500 pounds.

 

While bigger yoga balls may be capable of supporting greater weight limits, it is still necessary that the ball’s dimensions remain a good fit for your body size. To ensure that you are using the correct size, you should follow the size guidelines we mentioned earlier and if you are unsure of which size yoga ball to use, test the ball by sitting on it. When the size is correct, you should be able to sit with your knees at a 90-degree angle and your thighs parallel to the floor. If you are unable to do this look into buying a larger or smaller sized ball.

 

Yoga balls are a great way to exercise at the gym and at home. You can use this ball to replace a weight bench for exercises like step ups and box jumps. A stability ball is also perfect for yoga stretches as it can help to support your body in complex poses. For example, if you are attempting a downward dog on a yoga ball, your muscles will be able to stretch to their full potential due to the added flexibility of the surface. According to the American Council on Exercise, yoga balls help to strengthen our core and tone our body. Start your fitness journey with the right sized yoga ball today!

Summary
What size yoga ball should I get? - ASCVS Answers
Article Name
What size yoga ball should I get? - ASCVS Answers
Description
Seems like a simple question but it's not. Theirs a ton of options based on if you're pregnant or just have a bad back.
Author
Publisher Name
ASCVS
Publisher Logo

Brice Mansa - ISSA Certified Personal Trainer & Nutrition Coach

Brice Mansa is a certified personal trainer from the ISSA. He took his knowledge from college to provide a more broad education method (blogging) to enhance the lives of thousands of people. Tired of being limited as a personal trainer in a gym with a single client, he stepped up his game. ASCVS.org is proud to host him and the team of 4 other certified personal trainers and kinesiologists. When Brice isn't training or writing he likes long walks on the beach, puppos & motorcycles. We hope you enjoy his content, tips & stories!

>