Fitballs are excellent for exercising at home. You can use one as a bench, to do exercises with body weight, or to replace a chair. For best results use a fitball of the right size for your body making sure it is inflated well.
Steps
Step 1. You need to know the final diameter of the ball
You usually find this information on the packaging or on the ball itself. The most common sizes are 55 and 65 cm (fitballs are always measured in cm).
Step 2. Place a carton at a distance from a wall equal to the diameter of the ball
Step 3. Place the deflated ball on the ground between the box and the wall and locate the air valve
You will need a ball or bicycle pump with a cone adapter (in some cases, you find a needle valve with the ball).
- If you are inflating a partially deflated ball you will need a spoon or dull knife to push the valve latch out. Insert the end of the spoon or knife blade under the valve and gently push up to release the valve latch before inserting the pump.
- Some fitballs have included a thin plastic strap that is used to determine when the ball has reached its optimal size. Insert the eyelet into the ends of the strap, on the cone adapter into the air pump, then let the strap hang loosely around the deflated ball.
Step 4. Insert the pump into the ball valve and start inflating it
The ball is ready when the strap around the ball becomes taut or the ball gets stuck between the wall and the box
Step 5. Remove the pump from the fitball valve and close it immediately
Step 6. Finished
Advice
- After inflating the fitball, check that it is the right size by sitting on it or checking your body position in the mirror. The knees and hips must be bent 90 degrees.
- To make sure you don't have to inflate the fitball more, sit on it. According to the American Exercise Committee, a properly inflated fitball should compress about six inches below you. If it compresses more, it needs to be inflated.
- You can deflate a fitball that is too swollen to fit your body size but doing so will result in a soft ball that will make the exercises easier.
