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I took a Swiss ball class at the local women's club. I'm thinking about buying a ball and working out at home. How do you know which size ball to use?

The exercise balls are sized based on your height. Each ball has an optimal firmness that dictates its size. You can make it softer or harder depending on how much air is put inside the ball to inflate it. The diameter of the ball in centimeters (listed below) is based on the firmest setting.

Standard chart for ball sizes. Some companies may vary slightly:

  • 45 cm (17 1/2") -- less than 4'8" tall
  • 55 cm (21 1/2") -- 4'8" to 5'4"
  • 65 cm (25") -- 5'4" to 6'
  • 75 cm (29 1/2") -- taller than 6'

    Once you get your ball and inflate it, place it under your chest and stomach while in a hands and knees position. Your hands should be flat on the floor, fingers pointing forward. It's best to have a mirror to check for height. As you look at yourself from the side, the hips and knees should form a 90-degree (right) angle.

    Inflate or deflate until you reach the proper height and position. If you can't adjust the ball to the right amount of firmness to support you in this position, you may need a larger or smaller ball.

    • Reference: 

    Paul W. Marshall, PG, Dip Sci, and Bernadette A. Murphy, PhD. Core Stability Exercises On and Off a Swiss Ball. In Archives of Physical Medicine and Rehabilitation.
    February 2005. Vol. 86. No. 2. Pp. 242-249.

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