Buzz
A yoga ball, also known by other names like fitness ball, exercise ball, stability ball, or Swiss ball, is crafted from flexible plastic vinyl, inflated with air, and most are designed to be burst-resistant. Exercising on a yoga ball instead of a flat surface introduces instability, making your body engage more muscles to maintain balance. Selecting the right size yoga ball enhances your workout, improving results and comfort.
Best Yoga Ball Sizes for Different Heights
- Height: 5 ft (152.4 cm) or shorter → Ball Diameter: 18 in (45 cm).
- Height: 5’1” – 5’7” (155 – 170 cm) → Ball Diameter: 22 in (55 cm).
- Height: 5’8” – 6’1” (173 – 185 cm) → Ball Diameter: 26 in (65 cm).
- Height: 6’2” (187 cm) or taller → Ball Diameter: 30 in (75 cm).
Steps to Follow
Measure your height. When sitting on the ball with your feet flat on the floor and facing forward, your knees should form a 90-degree angle. Stand against a wall with no shoes and place your feet flat against the floor and the wall. Use a pencil to mark the spot where the top of your head reaches, then measure the distance with a tape measure to determine your height.
Select a ball that suits your height. Use your measured height to choose an appropriately sized yoga ball.
- If your height is 5 feet (1.5 m) or less (152.4 cm), go for a ball that is 18 inches (45 cm).
- If you’re between 5 feet 1 inch (155 cm) and 5 feet 7 inches (170 cm), a 22 inch (55 cm) ball is ideal.
- A 26 inch ball (65 cm) is perfect for those between 5 feet 8 inches (173 cm) and 6 feet 1 inch (185 cm).
- If you're 6 feet (1.8 m) 2 inches or taller, opt for a 30 inch (75 cm) ball.
- The ball size is based on your height and the specific exercises you intend to perform.
- For exercises like a dumbbell press, ensure that your feet are firmly touching the ground while on the ball.
Choose a larger ball if you have back issues, long legs, or are using it for stretching and yoga.
Opt for a 26 inch (65 cm) ball if you intend to use it as a substitute for an office chair and your desk height falls between 29 and 30 inches (74 to 76 cm). As the ball deflates when you sit on it, pick one that is 4 inches (10 cm) larger than the chair’s height you’re replacing.
Check the ball's pressure. When inflated to its maximum size, the yoga ball will feel quite firm. A firmer ball increases the difficulty of yoga and exercise routines.
Test out different yoga ball sizes before making your final choice. Sit on the ball and ensure your hips and knees form 90-degree angles, with your thighs parallel to the floor.
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If you’re just starting with yoga balls, consider using one that is slightly deflated. As you become more comfortable, gradually inflate it for a firmer feel.
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When purchasing an uninflated yoga ball, be sure to follow the inflation guidelines carefully to prevent injury.
Items You'll Need
- Pencil
- Wall
- Tape measure
- Yoga balls
