How to Properly Inflate an Exercise Ball

Exercise balls — also known as stability balls, balance balls, and Swiss balls — are fantastic tools for general strength training and working your core. You can incorporate one into your fitness routine, or you can use one as a substitute for a desk chair.

Instead of worrying about your exercise ball’s inflation pressure, focus on its size: Each ball is meant to be inflated to a certain diameter.

• 45 cm: under 5 feet (ft)
• 55 cm: 5 ft to 5 ft, 7 inches (in)
• 65 cm: 5 ft, 8 in to 6 ft, 3 in
• 75 cm: over 6 ft, 3 in

If you deflate the ball a bit, it’ll make exercises a little easier. Although you should never inflate an exercise ball beyond its intended diameter, you can safely let a bit of air out and use the ball at a slightly smaller diameter.

Most exercise balls come with a small hand pump in the package. You can probably use a bicycle pump or air compressor with an adapter nozzle instead — just check the instructions for your ball, and be sure not to over-inflate.

1. Place the nozzle of the air pump through both of the holes, so the strip forms a loop hanging off the air nozzle.
2. Make sure the strip isn’t twisted; it needs to lay flush against the surface of your exercise ball.
3. Insert the air nozzle into the hole on the exercise ball and begin inflating the ball. As the ball gets larger, you might need to maneuver the strip a bit. It should sit around the inflated ball like a belt, or like the equator sits around a globe.
4. Once the slack is out of the strip, your ball has reached the intended diameter. Locate the air plug for the exercise ball, remove the air nozzle and measuring strip, and quickly insert the plug.

Always read the instructions for your particular exercise ball. Some manufacturers recommend inflating the ball partway, then letting it sit for a time so the plastic can stretch before you inflate it fully.

Exercise balls naturally shrink a bit over time as air escapes, but you can always add more air. If you feel your ball getting softer, you can check the diameter with the measuring strip. Or you could place a pair of chairs as far apart as the ball’s intended diameter. If the ball passes through the chairs without touching them, it’s lost some air.

• Exercise balls come in different sizes, measured by their intended diameter when fully inflated.
• The size that’s best for you is based on your height.
• Balls usually come with a hand pump, or you can use a tire pump.
• If yours didn’t come with a measuring strip, place two chairs or boxes as far apart as the intended diameter, and inflate until the ball fills the space.