Buzz
Exercise or stability balls serve various functions, such as enhancing your posture or supporting physical therapy and training activities like yoga and Pilates. Proper inflation of your exercise ball is crucial; an incorrectly inflated ball can lead to poor posture and hinder your workout effectiveness. By following the right procedures and using the correct tools, you can ensure proper inflation and deflation of your exercise ball.
Instructions
Inflating the Ball
Allow the ball to rest at room temperature for two hours. Unbox your stability ball and let it sit in a room at 20°C (68°F) for two hours. This will bring the ball to a stable temperature, making it easier to inflate.
Place the tip of your ball pump into the hole of the ball. Take the pointed end of the ball pump and insert it into the hole of your exercise ball. If there is an adapter, which typically looks like a cone or cylinder and often comes with the ball, attach it to the nozzle of the pump. If necessary, remove any white plug inside the ball with a butter knife or a key.
- If using an electric pump, simply switch it on to begin inflating.
- If no plug is present, be sure to acquire a replacement part.
- Take care when removing the plug to avoid puncturing the ball.
- If your ball didn’t include a pump, you can purchase one from a nearby hardware store.
Inflate the ball to about 80% of its full size. Begin inflating the ball by pressing the pump handle up and down. As you pump, the ball will gradually expand. Once it reaches this 80% mark, place the small white plug that came with the ball, and let it rest for 24 hours before inflating further.
- The ball will feel quite firm at this stage.
- It’s important to avoid fully inflating the ball right away to prevent it from becoming misshapen.
Fully inflate the ball to its correct size. After letting the ball sit, remove the white plug, and quickly attach the pump adapter to the hole. Continue pumping up the ball by pressing the handle up and down until the ball reaches its complete size and shape.
Reinsert the plug and let the ball sit for another day. After fully inflating the ball, securely press the plug back into the hole to prevent air from escaping. Allow the ball to sit indoors for an additional 24 hours before use.
Confirming Your Ball is Properly Inflated
Check the final size of the ball. Refer to the guidelines or packaging of your exercise ball for the proper measurements when fully inflated. Use a tape measure to verify the ball’s diameter against the specified size.
- If you are between 4'11" (1.49 m) and 5'6" (1.67 m) tall, a 55 cm (1.80 ft) ball is recommended.
- If your height is between 5'7" (1.70 m) and 6'0" (1.82 m), a 65 cm (2.13 ft) ball is ideal.
- For those between 6'1" (1.85 m) and 6'6" (1.98 m), a 75 cm (2.46 ft) ball is suitable.
Sit on your fully inflated exercise ball. Position yourself on the ball with your knees slightly bent and your feet flat on the floor. Your hips and knees should align, and your thighs should be level with the ground. If you find yourself sinking too much into the ball, it may need additional inflation. On the other hand, if your feet are not firmly on the floor or your thighs slope downward, the ball is over-inflated and should be deflated a bit.
Test by bouncing on your exercise ball. Performing a bounce test will help you determine if the ball is properly inflated. Bounce gently while keeping your hips and shoulders aligned. If the ball maintains your weight and supports an upright posture, it’s inflated correctly.
- Keep in mind that your ball will gradually lose air as you use it, so it’s important to monitor and adjust the inflation level regularly.
Deflating Your Exercise Ball
Position yourself on the ball with your legs spread apart. Place the ball beneath you and locate the white stopper. Position the stopper in front of you, between your legs, as you prepare to deflate the ball.
Remove the plug and gently bounce until the ball deflates. After taking out the plug, the air will start to escape. To help speed up the process, gently bounce on the ball to expel the remaining air. Keep doing this until the ball is fully deflated.
Fold your ball before storing it. Once the ball is completely deflated and all the air has been released, fold it carefully several times before putting it away. Avoid crumpling the ball, as it could cause damage over time, resulting in creases and cracks when inflated again.
- Store the ball in a cool, dry place at room temperature, and avoid direct sunlight exposure.
Items You'll Need
- Measuring tape
- Large storage box
- Exercise ball
- Ball pump or bicycle pump
- Cone or needle adapter
- Butter knife
