October 5, 2021

Exercise Ball-Pick the Right One for You

Exercise ball is a fun, energetic, and active way to spice up your workouts. This inflatable, lightweight apparatus comes in a variety of sizes and colors and is typically made from vinyl or plastic. It’s also great for your core!

The multifunctional and affordable exercise ball is the perfect solution for anyone looking to improve their abs.

Continue reading to learn all about the top tips and tricks from our experts.


  • Laura Flynn Endres, a personal trainer and founder of Get Fit Done, is also a founder of the online fitness game for teams.
  • Tatiana Koval, a Studio SWEAT OnDemand trainer.

What Is an Exercise Ball?

This handy piece of equipment is commonly known as a stabilityball. Exercise balls are increasingly being used in offices as an ergonomic chair. This is because they encourage trunk activation and optimal posture, which can be great for counterbalancing the time spent at the desk. It’s also a great accessory for any type of training.

Personal trainer Laura Flynn Endres says that the exercise ball is an excellent addition to any workout program. It can be used to improve stability (hence its name), strength, flexibility, strength and balance.” Think of it as a ball for kids, but bigger and made from durable material. It is light enough to roll around and challenge your muscle control.

Flynn Endres says that although most of the bags are filled with air they contain some sand to prevent them from rolling. She says that this makes them heavier and adds resistance to your body if you hold them above your head.

What Sizes Are Available in an Exercise Ball?

Tatiana Koval, a Studio SWEAT onDemand trainer, explains that exercise balls come in five sizes.

Koval says that this is how you measure it. When you’re seated on an exercise ball, your feet should touch the floor and your weight evenly distributed between them. Size down if your feet touch the floor. You want your knees to touch the floor, or slightly lower than your pelvis. If your knees are too high then size up.

Their diameters are between 45 and 85 cm in number terms. Flynn Endres says that a ball should be proportional to your height. For example, someone with a height of around 5’10” will use a 45cm ball while someone with a height closer to 6’1″ will choose between 65 and 75 cm balls.

You should pay attention to the angle of your knees. It should be 90 degrees or higher. To avoid sinking when sitting down, make sure you check how inflated the ball is.

Expert says

Koval says

“There are many exercises that you can do with an exercise ball and they fit into any type of workout.” Here are some examples:

  • V-Sit-Ups: With your feet on the ball, place your hands on the floor and perform a V-sit-up.
  • Knee Tuck: Place your feet in a plank position and roll the ball back and forth, crunching at the core. Complete a knee tuck.
  • Classic Squat: You can increase the difficulty by placing the exercise ball above your head while you squat.
  • Elevated Push Up: This will challenge your push-ups. You can elevate your feet on the ball-in-plank. It will also encourage your core to work hard to stabilize you.

Flynn Endres say

that holding a plank while your elbows are on the exercise ball. This will increase the challenge for the core. These are her favorite exercises using the exercise ball:

  • Hip Raises: Place your heels and calves on a ball. Lift your hips up so that you form a straight line from your shoulders to the ball. To work your glutes, lower back and control, lower the body. Core activation is important to prevent you from one side leg rolling.
  • Dead Bug: Lay on your back and press the ball between your hands and knees. Then, reach out with one arm and one foot to grab it.
  • Hamstring Curls: Place your calves and heels on the ball. Then, lie face up on the ground with your legs bent. Next, pull the ball towards you using your heels. This will increase the hamstring activity than you can imagine.
  • Wall Sits and Wall Squats: Hold a ball between your lower back, a wall or a chair, and stand with your feet in front of you. Then, squat down and upward. You can also lower your back into a squat, and then hold it. This will change the focus of squats so that there is more posterior muscle engagement.

You can also sit straight on the ground with your legs extended and open wide to form a V. The ball is between your thighs. Place your hands on the ball and bend forward, reaching for the ball with your hands.

Safety Considerations

Rolling is the purpose of an exercise ball which is why falling off is a major concern. Start with the basics first before moving on to more difficult movements.

Flynn Endres suggests that you practice a few exercises that don’t require you to be able to balance on the ball. You can also continue to improve your core control and confidence before you attempt more difficult exercises.

Safety is also important because of the integrity and durability of the ball. Flynn Endres says that they do eventually wear out and can burst after years of use, especially if the ball is used outdoors on uneven surfaces or when it’s overinflated. To check for wear, before you begin exercising, make sure to rub your hands across the entire ball.

Koval adds that having the ball the right size and properly performing the exercise will help prevent injury. “You can stabilize the ball better and lessen the chance of it sliding off,” Koval says. Ask a professional or watch a trainer to demonstrate how to use the ball.

The Final Takeaway

Exercise balls can be a fun and affordable way to exercise and work multiple muscles. You can find the perfect fit for you based on your height.

The exercise ball can be a great addition to any core-focused workout. It will help you target your abs, back, and legs. Before you try more complicated variations, be sure to stay within your limits. You will need to have core control for more complex exercises. If you don’t practice enough, there may be a chance of your ball falling off the mat. This dynamite apparatus can add variety to your workouts.