How Do I Know if My Exercise Ball Is Too Small?

An exercise ball is a versatile tool for many exercises. However, you must ensure that your exercise ball is the right size and inflated enough; otherwise, it can harm your body. How do I know if my exercise ball is too small?

The easiest way to understand whether your exercise ball is the right size is to sit on it. If it’s the right size, your thighs will be parallel to the ground, and your knees will be at a 90-degree angle. If your knee angle is less than 90 degrees, you use a small exercise ball, and your knee points upward.

How Do I Know if My Exercise Ball Is Too Small

This article will show you how to select an exercise ball with the right size when to inflate the ball, how best to inflate it, and how much.

View the list below if you are in a hurry to see the best exercise balls and workout products to buy.

 

How Big Should My Exercise Ball Be? ⛹️‍♂️

How Big Should My Exercise Ball Be

An exercise ball is a versatile prop for a low-cost home gym.

When you want to do a workout with an exercise ball, it’s important to pick a ball of the right size to make the moves correctly and prevent harm to your body.

There are different ways to measure exercise balls.

 

Size up a Ball by Sitting on It 

Size up a Ball by Sitting on It 

The best method to know whether your exercise ball is the right size is to sit on it.

Sit with your spine straight, your feet should be flat on the ground, your knees have to be at a 90-degree angle, and your thighs should be parallel to the ground to let your hip be level or a little greater than your knees. 

If the ball is too big, your feet won’t be flat on the ground, and the ball will be unsteady. This increases the risk of you falling off the ball during exercise. 

If the ball is too small, your knee angle will be less than 90 degrees, compromising your hip position.

Here are our top three recommended balls if you don’t own one already.

Preview
Overall Best
Trideer Exercise Ball, Extra Thick Yoga Ball Chair, Heavy Duty Stability Ball Supports 2200lbs, Birthing Ball with Quick Pump (Office & Home & Gym)(Black, L(58-65cm))
Best Value
Exercise Ball (55cm-95cm) Extra Thick Professional Grade Balance & Stability Ball- Anti Burst Tested Supports 2200lbs- Includes Hand Pump & Workout Guide Access (Grey, 65 cm)
Best Price
BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity, Blue, 58-65cm, L
Product Name
Trideer Extra Thick Ball
Live Infinitely Exercise Ball
BalanceFrom Anti-Burst Ball
Anti Burst
Slow Deflation
Secure Grip
Material
High Quality Extra Thick
Gym Grade Extra Thick
Thick and durable material
Pump Included
Foot Pump
Hand Pump
Foot Pump
Extras
Two air stoppers and detailed instructions.
Two air plugs, valve remover tool, downloadable digital exercise guides, and online training workouts.
Two year Warranty
Overall Best
Preview
Trideer Exercise Ball, Extra Thick Yoga Ball Chair, Heavy Duty Stability Ball Supports 2200lbs, Birthing Ball with Quick Pump (Office & Home & Gym)(Black, L(58-65cm))
Product Name
Trideer Extra Thick Ball
Anti Burst
Slow Deflation
Secure Grip
Material
High Quality Extra Thick
Pump Included
Foot Pump
Extras
Two air stoppers and detailed instructions.
Interested?
Best Value
Preview
Exercise Ball (55cm-95cm) Extra Thick Professional Grade Balance & Stability Ball- Anti Burst Tested Supports 2200lbs- Includes Hand Pump & Workout Guide Access (Grey, 65 cm)
Product Name
Live Infinitely Exercise Ball
Anti Burst
Slow Deflation
Secure Grip
Material
Gym Grade Extra Thick
Pump Included
Hand Pump
Extras
Two air plugs, valve remover tool, downloadable digital exercise guides, and online training workouts.
Interested?
Best Price
Preview
BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity, Blue, 58-65cm, L
Product Name
BalanceFrom Anti-Burst Ball
Anti Burst
Slow Deflation
Secure Grip
Material
Thick and durable material
Pump Included
Foot Pump
Extras
Two year Warranty
Interested?

 

Size up a Ball With Your Height

Size up a Ball With Your Height

The exercise ball should be at your knee level when standing beside it.

You can also use the sitting test to pick a ball in proportion to your height.

The following table can also help you:

Height Exercise Ball Size
Under 5′ 45 cm
5′ to 5’5″ 55 cm
5’6 to 6’2″ 65 cm
Over 6’2″ 75 cm

 

Size up a Ball With Your Arms

Size up a Ball With Your Arms

You can also use the length of your arm to buy the right size ball.

For this purpose, measure the length of your shoulder to your fingertips. 

This method is more accurate than sizing up the exercise ball with your leg length since leg length differs among individuals. 

Use the following table to select the ball with the right size based on your arm length: 

Height Exercise Ball Size
22″ to 25-½.” 55 cm
26″ to 31-½.” 65 cm
31-¾” to 35-½.” 75 cm
Pro tip: If your weight is higher than normal, you should pick a bigger ball  

This is because the ball may become more compressed and the angle of your knees could go less than 90 degrees.

Also, pick a durable ball with high resistance that won’t burst soon. 

 

How Much Weight Can an Exercise Ball Hold? 🦾

How Much Weight Can an Exercise Ball Hold

The weight limit for most standard exercise balls is 250 pounds.

These balls are sufficient for light workouts, such as basic aerobic exercises.

But you may need a stronger ball if you perform heavier exercises or exercises involving weights like dumbells or kettlebells. 

Here are our top three recommended adjustable kettlebells if you need new weights for your exercises.

Preview
Overall Best
Yes4All 10-40lb Adjustable Kettlebell Weights/Kettlebell Weights Set – Cast Iron Kettlebell for HIIT and Cross Training Workouts
Best Alternative
Titan Fitness 10 LB – 40 LB Adjustable Kettlebell Set, Cast Iron Plates, Strength Training
Best Budget
Apex Adjustable Heavy-Duty Exercise Kettlebell Weight Set Strength Training and Weightlifting Equipment for Home Gyms APKB-5009, Grey
Product Name
Yes4All Adjustable Kettlebell
Titan Fitness Adjustable Kettlebell Set
Apex Adjustable Kettlebell
Colors
Black/Red
Black/Red
Grey
Adjustable Weight
10 to 40 Pounds
10 to 40 Pounds
20 to 50 pounds
Material
Cast Iron
Plastic
Cast Iron
Stable Bottom
Powder Coated
Overall Best
Preview
Yes4All 10-40lb Adjustable Kettlebell Weights/Kettlebell Weights Set – Cast Iron Kettlebell for HIIT and Cross Training Workouts
Product Name
Yes4All Adjustable Kettlebell
Colors
Black/Red
Adjustable Weight
10 to 40 Pounds
Material
Cast Iron
Stable Bottom
Powder Coated
Interested?
Best Alternative
Preview
Titan Fitness 10 LB – 40 LB Adjustable Kettlebell Set, Cast Iron Plates, Strength Training
Product Name
Titan Fitness Adjustable Kettlebell Set
Colors
Black/Red
Adjustable Weight
10 to 40 Pounds
Material
Plastic
Stable Bottom
Powder Coated
Interested?
Best Budget
Preview
Apex Adjustable Heavy-Duty Exercise Kettlebell Weight Set Strength Training and Weightlifting Equipment for Home Gyms APKB-5009, Grey
Product Name
Apex Adjustable Kettlebell
Colors
Grey
Adjustable Weight
20 to 50 pounds
Material
Cast Iron
Stable Bottom
Powder Coated
Interested?

 

Some exercise ball models are burst-resistant and can support greater weights.

These balls have two weight limits: static weight and body weight

Static weight means the amount of weight the ball can support while the user is not moving.

Bodyweight means the amount of weight the ball supports during the exercise.

For example, an exercise ball might have a static weight limit of 2200 pounds and a bodyweight limit of 500 pounds.

If your weight exceeds the exercise ball’s limit, it may become a hazard (e.g., bursting while using it). 

Remember only to use an exercise ball that supports your weight

 

Is My Exercise Ball Inflated Enough? 🤔

Is My Exercise Ball Inflated Enough

You should inflate the exercise ball based on the optimal diameter of the ball you purchase (featured on the package).

If the ball is properly inflated, it’ll compress about 6 inches when you sit on it or 2 inches when you press it with your fingers. 

If it’s compressed more, it’s under-inflated, and you need to inflate it to provide more balance while using it.

If it’s compressed less, it’s overly inflated, and it’s more likely to burst, which could cause injuries. In this case, you would need to deflate the overly inflated ball before using it.

 

How to Inflate My Exercise Ball? 🙄 

How Do I Inflate My Exercise Ball

You can use an air pump for the exercise ball inflation.

Some exercise balls have a small hand air pump in their package.

You can also use a mattress pump, bicycle pump, reversed air blower, and air compressor with the appropriate adapter that matches the exercise ball. 

If your exercise ball doesn’t have a pump, then be sure to check out our top three recommended exercise ball pumps below.

Preview
Best Overall
SKOLOO 10" Portable Hand Air Ball Pump Inflator Kit with Needle, Nozzle, Extension Hose for Soccer Basketball Football Volleyball Water Polo Rugby Exercise Sports Ball Balloon Swim Inflatables, Blue
Best Alternative
(2) Two-Way Hand Air Pumps for Exercise Balls, Balloons, Yoga Balls, Pool Floats, Balloon Pumps- Inflate 2X as Fast!
Best Price
DYNAPRO Air Pump for Exercise Balls & Inflatables (Hand Pump)
Product Name
Skoloo 10" Portable Hand Air Ball Pump Inflator
(2) Two-Way Hand Air Pumps for Exercise Balls
DYNAPRO Air Pump for Exercise Balls & Inflatables
Material
Plastic
Acrylic
Not Indicated
Dimensions
10 x 1.5 x 1.5 inches
11 x 2 x 4 inches
2 x 8 x 2 inches
Weight
0.04 Kilograms
0.18 Kilograms
0.09 Kilograms
Color
Blue
Blue
Black
Best Overall
Preview
SKOLOO 10" Portable Hand Air Ball Pump Inflator Kit with Needle, Nozzle, Extension Hose for Soccer Basketball Football Volleyball Water Polo Rugby Exercise Sports Ball Balloon Swim Inflatables, Blue
Product Name
Skoloo 10" Portable Hand Air Ball Pump Inflator
Material
Plastic
Dimensions
10 x 1.5 x 1.5 inches
Weight
0.04 Kilograms
Color
Blue
Interested?
Best Alternative
Preview
(2) Two-Way Hand Air Pumps for Exercise Balls, Balloons, Yoga Balls, Pool Floats, Balloon Pumps- Inflate 2X as Fast!
Product Name
(2) Two-Way Hand Air Pumps for Exercise Balls
Material
Acrylic
Dimensions
11 x 2 x 4 inches
Weight
0.18 Kilograms
Color
Blue
Interested?
Best Price
Preview
DYNAPRO Air Pump for Exercise Balls & Inflatables (Hand Pump)
Product Name
DYNAPRO Air Pump for Exercise Balls & Inflatables
Material
Not Indicated
Dimensions
2 x 8 x 2 inches
Weight
0.09 Kilograms
Color
Black
Interested?

 

A ball’s optimal diameter is its height while fully inflated.

You can find the recommended diameter on the package of your exercise ball.

Mark a wall at a height equal to the ball’s optimal diameter. Then, inflate the ball until its top is level with the wall mark.  

Some exercise balls have a thin plastic strip in their package with holes in each end.

Put the air pump nozzle through both holes so that the strip hangs the air nozzle in the form of a loop. 

Then, inflate the ball, and as it gets bigger, place the strap around the ball. Continue to inflate until the ball shapes the strip into a full circle.

Now, the ball has reached the optimal diameter.

Another way to measure whether the ball has reached the optimal diameter is to place two boxes, chairs, etc., separated at a distance of the optimal diameter.

Exercise Ball Inflation

Then, put the ball between the boxes and inflate it until each end of the ball touches the boxes. 

Pro tip: It’s better to inflate the ball to about 80% of the optimal diameter and wait for 24 hours before fully inflating it to the optimal diameter. Don’t use the ball during this period.

This time allows the ball to balance its air based on the changes in the atmospheric pressure and temperature of the environment you’re keeping it in. 

Don’t overinflate the exercise ball if it’s below 20 degrees celsius.

It needs more air to fill it when the temperature is low and the air molecules are compressed.

So, it may burst when the room becomes warmer and the air pressure in the ball increases. 

 

Why Does My Exercise Ball Lose Air? 😮

Why Does My Exercise Ball Lose Air

Your exercise ball may lose air when you inflate it.

Overinflation puts too much pressure on the ball and forces the air plug to become loose and leak air. 

Another reason that your ball deflates may be due to frequent use.

The more you use the ball, the more you put pressure on it, and more air goes out through the air plug.  

The same thing happens when heavier individuals use the ball.

Also, as the ball ages, its plastic material becomes thin. So, it’s more likely that it bursts or deflates. 

Sometimes the plug is damaged and causes the ball to deflate.

The damaged plug may be due to the manufacturer’s fault, or the user damaged it.

exercise ball plug

Don’t use tools with sharp edges and points to open the plug of your exercise ball. 

Exercise balls can lose air in low temperatures as the pressure inside the ball decreases in cold weather.

Also, when the atmospheric pressure decreases, the ball may deflate

A puncture or tear in the exercise ball also causes it to lose air and deflate.

Don’t sit on the ball on a surface with edges and points. 

You can search for the air leak to determine whether your ball size shrinks due to holes.

 

Conclusion 🤗

how to select an exercise ball with the right size

How do I know if my exercise ball is too small?

You can check the size of your exercise ball by sitting on it and measuring how deep it compresses.

You can also stand near it and measure it according to your height or use your arms to measure the distance between your shoulder and fingertips. 

The standard exercise balls support a weight of 250 pounds. However, some models can hold greater weights, up to 500 pounds. 

You have to inflate the exercise ball to its optimal diameter. Otherwise, they can deflate if they are overinflated, frequently used, have a damaged air plug, are at low temperature and pressure, or have a puncture.  

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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