Yoga balls, also known as exercise balls and stability balls, (See Reference 1) are versatile exercise tools that can enhance your workout. Use the right-sized ball for your body and exercise goals to obtain the best results with the lowest risk of injury. If you have a preexisting health condition, speak with your health-care provider before beginning exercises with a yoga ball.


Inflatable yoga balls are available in six different diameters, and your height helps determine which ball you should choose. If you are less than 4 feet 10 inches, use a 30 to 35 centimeter ball; people 4 feet 8 inches to 5 feet 5 inches need a 45 centimeter ball. Those between 5 feet 6 inches and 6 feet tall should use a 55 centimeter ball; 65 centimeter balls are appropriate for people between 6 feet and 6 feet 5 inches, and 75 centimeter balls are for those over 6 feet 5 inches. If you have longer-than-usual legs, use an 85 centimeter ball. If you are heavier than usual, you will compress the ball more when you sit on it, so use the next larger size.


When you sit on the yoga ball with your feet flat on the floor, your thighs should be parallel to the ground. Your hips and knees should be at 90 degree angles and your back is straight. This is the position in which you start most of your exercises, so practice sitting on the ball until you feel comfortable and confident.


The amount of air used to fill your exercise ball determines the intensity of your workout with the ball. The more air you put into the ball, the firmer it will be, resulting in increased difficulty during exercise. If you are a beginner yoga ball user, slightly deflate the ball until you develop familiarity with its use, since the ball is more stable with less air in it. Balls lose pressure over time, so yours may require intermittent air refills to keep its size.


Place your yoga ball in front of a wall to help increase the ball’s stability and prevent it from rolling backwards. If necessary, place chairs to the left and right of the ball to stop it from moving in sideways. Use the ball next to a yoga mat to reduce the risk of injury in case of a fall. Always warm up and cool down with mild stretches before using a yoga ball.

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