Stretching aids and fitness balls can be used for core training.The ball needs to be the right size for your body in order to establish leverage for each exercise.Knowing your fitness ball's size and regularly checking its inflation level will help you stay safe while getting the most out of your workout.
Step 1: Take a rest on the fitness ball.
Keep your feet flat on the floor by distributing your weight evenly.If the ball is the right size for you, your hips and knees should both be bent at 90 degrees, and your thighs should be horizontal.Your upper body should be horizontal.Don't lean in any direction.
Step 2: Make sure you check for proper compression.
The ball needs to be inflated to fit your body.When you sit on the ball, it should compress by about 6 inches.It's not the right size ball for you if it fits less than 6 inches beneath you.It is possible to exercise on such a ball, but it may be difficult to balance on it.The extra pressure on the ball makes it more likely to burst.You should be able to press 2” into the ball with your finger when it's fully inflated.Pressure is lost with use and age.You may need to inflate your ball more often as it ages.
Step 3: You can check a chart.
The fitness ball size charts correlate ball diameter with body height.The estimates are only for the various ball manufacturers.How the ball fits your body is more important than the size charts.As you gain experience, you may be able to use a larger ball.
Step 4: Wrap the measuring tape around the ball.
The widest of the rings around the ball's "equator" will help you align the tape correctly.
Step 5: Measure the diameter of the ball.
The diameter is the distance from one side of the sphere to the other.To get the diameter, divide the circumference by pi.The ball's diameter is 172 cm and its circumference is 55 cm.You can stretch the exercise ball up to 24 hours after it's inflated.To make sure your fitness ball is the right size for your body, measure it when it is fully inflated.
Step 6: You can convert your measurement.
Even in countries that use Imperial measurement, fitness ball sizes are always measured in centimeters.You need to make a conversion if you measured in inches.The ball sizes are rounded up to the nearest inch.
Step 7: The ball's intended diameter can be checked by looking at the packaging.
The intended size is printed near the air valve or on the ball's "equator" if you don't have the packaging.
Step 8: A large box is placed away from the wall to equal the diameter of the ball.
Make sure the distance is correct by using a tape measure.The box should measure at least as high as the ball.
Step 9: The ball should be between the box and the wall.
It's under inflated if it passes through without brushing.The edges of the ball should hit the box and wall when inflated.If you don't know the ball's intended diameter but need to know its actual size, place it against the wall.The box should be positioned so that it touches the opposite side of the ball.Measure from the box to the wall to calculate the diameter of the ball.
Step 10: Measure the height of your ball.
You can use your ball's height to determine if it is inflated correctly.Make a mark on your wall with painter's tape at the same height as the fitness ball.The fitness ball should be inflated until it is level with this mark.The height of your fitness ball is the same as the diameter.