Exercise balls or stability balls are used in a variety of ways to improve posture or assist physical therapy such as yoga or Pilates. When using an exercise ball, it is important to make sure it is properly air-filled. An improperly inflated ball can cause posture problems and not support the exercise. Fortunately, by following technique and wearing the right equipment, you can fill the air and deflate the ball well.
Step
Part 1 of 3: Filling the Air Ball
Step 1. Leave the ball at room temperature for two hours
Remove the stability ball from its packaging and let it sit at 20°C for two hours. This will normalize the temperature of the plastic and make it easier to fill the ball with air.
Step 2. Insert the end of the ball pump into the ball
Take the end of the pump and plug it into the hole in the exercise ball. You can look for an adapter that fits the pump nozzle. This hole usually looks like a cylinder or funnel with an exercise ball. If there is, simply screw it on the pump nozzle.
- If there is a white plug inside the ball, you will need to remove it with a butter knife or other object, such as a wrench.
- If you are using an electric pump, press the button to start filling with air.
- If you don't have a plug, you'll need to find a replacement part.
- When removing the plug, try not to puncture the ball.
- If the ball doesn't come with a pump, buy it at a hardware store.
Step 3. Pump the ball until it is 80% filled
Push and press the pump handle to fill the air. The ball gets bigger each time it is inflated. Once done, insert the small white plug that came with the ball and let it rest for 24 hours before continuing.
- At this point, the ball will be very dense.
- If you fully inflate the ball at this point, instead of doing it gradually, it will be egg-shaped rather than perfectly round.
Step 4. Pump the ball until it reaches its full diameter
After letting it sit for a while, the ball is ready to be pumped to its full size. Remove the white plug that was inserted earlier, and quickly insert the pump adapter into the hole. Continue pumping the ball by pressing up and down until the ball is completely filled.
Step 5. Insert the stopper and let the ball rest another day
Once the ball is fully loaded, press the plug back into the hole to prevent air from leaking out of the ball. Leave the ball all day before use.
Part 2 of 3: Checking a Fully Air-Filled Ball
Step 1. Measure the final diameter of the ball
Read the instructions on the manual or the ball's packaging for the exact size of the ball once it is fully air-filled. Use a tape measure to measure the diameter of the ball and make sure it matches the size in the product guide.
- If your height is 1.5 m to 1.70 m, get a 55 cm ball.
- If your height is 170 m to 1.85 m, we recommend getting a 65 cm ball.
- If your height is 1.85 m to 1.98 cm, we recommend getting a 75 cm ball.
Step 2. Sit on a fully loaded exercise ball
Sit on the ball with your knees slightly bent and your feet flat on the floor. Knees and hips should be the same height and thighs parallel to the floor. Look in the mirror to see if you're sinking too deep. If so, the ball will need to be filled with further air. If your feet aren't well on the floor, or your thighs are slightly down, the ball is a bit too full and needs to be deflated a bit.
Step 3. Bounce the ball up and down slowly
The bounce test will confirm that the practice ball is properly loaded. Bounce on the ball up and down and make sure your hips and shoulders are in a straight vertical line. If the ball is able to hold your weight and keep your posture straight, the ball is well filled.
As you work, the exercise ball will deflate over time. Don't forget to keep the air content in the ball decent over time
Part 3 of 3: Deflate the Ball
Step 1. Sit on the ball with your feet apart
Move the ball under the body and find the white stopper on the ball. Face the stopper forward, between your legs.
Step 2. Release the stopper and bounce the ball slowly until it deflates
Once the stopper is released, the air will come out of the ball. To speed up the process, bounce the ball little by little to force any remaining air out of the ball. Continue until the ball is completely deflated.
Step 3. Fold the ball when stored
When the ball is completely deflated, and you've removed all the air, fold it a few times before putting it back in storage. Do not squeeze the ball as it can break down over time and may crease and crack when re-aired.
