Exercise ball sizes can make a huge difference in your workout because during exercise you are using them in various positions. While smaller balls can help improving the effects of certain exercises and larger balls provides support to your body weight especially if you have a bad back, choosing the right ball depending on your height and size of the arms matters a lot.

In using your height in determining the right exercise ball sizes, the equipment should be level or slightly above the knees. The best and easiest way to measure the right exercise ball is by sitting on it. While doing so, bend your knees at a 90-degrees angle, and your thighs shoud be level with the floor. Try to find out your height and check which size that you should be trying first.

This simple chart will help determine the right exercise ball size depending on your height.

Height Recommended ball size
Under 4’8″ 45 cm
4’8” to 5’3” 55 cm
5’4” to 5’10 65 cm
5’10 to 6’4 75cm

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The best determination of whether the new ball is of appropriate height is on a sitting position. At an angle of 90-degrees, your hips are level or slightly higher than the knees. When the exercise ball is too small, you might compromise the position of your hips and pelvis when sitting on it. On the other hand, a ball that is too large will not provide opportunities for your feet to touch the ground, putting you in an unstable position. That’s why it is very important to get the right ball size to have the right workout.

There is another approach to determining right exercise ball sizes is to calculate the length of your arms from your fingertips to the shoulder. Since the length of your leg may vary from that of other people, the arm span can accurately measure the right ball for you.

If the exercise ball will be used for several aerobic exercises and need to hold onto it, the arms cam also provide a better fit for your situaation. However, using this method may be a bit difficult as most people usually have more knowledge of their height than their arm span.

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If you still prefer arm span for determining the right exercise ball size for you, this chart will help you find the correct size.

Arm Length Recommended ball size
22″ to 25-1/2″ 55 cm
26″ to 31-1/2″ 65 cm
31-3/4″ to 35-1/2″ 75 cm

 

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