How to Use an Exercise Ball

Exercise balls are a versatile tool that can elevate your fitness routine in countless ways. The ball’s unstable surface challenges your balance, coordination, and stability, making it an excellent addition to workout routines of all levels.

You can incorporate an exercise ball into various exercises, from targeting your core with ab workouts to enhancing traditional bodyweight exercises like squats and pikes. It’s also perfect for strengthening your core while sitting at your desk, promoting better posture, and reducing strain. Additionally, using an exercise ball can increase your range of motion during stretches, allowing you to achieve greater flexibility.

Safety, Care, and Maintenance

Here are some things to keep in mind to maintain and care for your exercise ball:

• Inflation: Follow the manufacturer's instructions for inflation of your exercise ball. This may require a two-step process where you partially inflate to about 80 percent full and then wait 24 hours before fully inflating to give the wall time to stretch. Most exercise balls are made of plastic and may have a strong smell for at least a couple of days after unpackaging, so this extra inflation day can also help release some initial odor.
• Use: Check the exercise ball to make sure that it is firm and fully inflated before each use. Always clear space on the floor or carpet before using the ball. It should be used on a clean, smooth surface away from other objects. Avoid bouncing on an exercise ball and start with gradual movements until you feel more comfortable maintaining your balance.
• Storage: After use, store it away from any sharp objects that might puncture the ball or cause wear. If you are tight on space, you may want to deflate between uses.
• Cleaning: If you sweat during a workout with an exercise ball, it can quickly become slick. Keep a towel nearby to wipe it off. Afterward, you can clean the ball with a wet cloth or rag and mild soap. Avoid chemical cleaners, as these may damage the ball.

What to Look for When Shopping for the Right Exercise Ball

• Weight Capacity: Exercise balls are designed to withstand a certain amount of weight, but it's essential to check the product description to ensure the ball's weight capacity is suitable for your needs. Most exercise balls have a high anti-burst capacity (usually 2,000 pounds). This means that even if a puncture does occur, the ball won’t actually burst. Instead, it will slowly deflate.
• Material and Durability: Most exercise balls are made from polyvinyl chloride (PVC), a synthetic material that's both flexible and durable, making the ball comfortable and safe to use even when someone's full body weight is resting on top of it. PVC is also considered "anti-burst" because, rather than deflating instantly if a puncture occurs, it will slowly lose air, making it safer to use. Throughout our testing, we noticed that the wall of the ball (or the PVC exterior on which you sit) was consistently mentioned in the product descriptions. Some of the balls have a thick or heavy-duty wall, which means they won't be as flexible, but may be more durable or less prone to accidental punctures.
• Texture: Whether the ball is covered in ridges, dimples, or a rough pattern, a textured surface is beneficial because it provides grip and traction, preventing slipping. And if you’re prone to sweating or you live in a humid environment, this texture can give you more control of the exercises you’re performing. Texture also offers an element of safety, ensuring the ball doesn’t easily slip out from under you while you’re working out, stretching, or sitting at a desk.
• Features and Accessories: Added accessories and features make it easier to set up and use your exercise ball. Many come with a manual pump that you'll use to inflate them. Some even come with a handy ring that you place under the ball to keep it from rolling around the floor.

How We Tested the Exercise Balls

To find the best exercise balls, we tested 16 expert-approved options, performing exercises such as jackknives and wall squats, with guidance from on-site fitness experts. When testing, we evaluate each one based on the following key criteria.

• Quality: We assess whether the ball can fill to capacity without overfilling and whether it has anti-slip qualities that maintain its grip on various floor surfaces to prevent slipping during exercises.
• Versatility: We note how well the exercise balls perform during each exercise we perform. Does the exercise ball accommodate various exercises while providing stability and support throughout each movement?
• Comfort: We assess the comfort level of the exercise ball when sitting or lying on it during various exercises. Does it provide enough support and cushioning for various body positions and movements? Does it feel comfortable against our skin? Does the texture irritate or catch on our skin?
• Portability: We evaluate the ease of inflating and deflating the exercise ball for storage and transportation. Exercise balls that are lightweight and easy to carry and come with a convenient carrying case or storage bag earned extra points for portability. 
• Value: We check the price of each exercise ball only after evaluating it in all other key criteria. We prioritize options that we'd consider paying more for based on their quality and that we'd recommend to friends and family.

Our Experts

We consulted experts at each stage of our research, testing, and reporting process. The following experts helped us better understand what to look for in a high-quality option and provided on-site guidance during our test. While we select products independently, expert guidance influences our decisions.

• Brittni Johnson, CPI, certified Pilates instructor for Club Pilates in Los Angeles 
• Miriam Shestack, CPT, certified personal trainer and certified Pilates instructor at Equinox clubs in New York 
• Kevin Leon, CPT, certified personal trainer and strength coach in New York 

Frequently Asked Questions

What's the best material for exercise balls?

Many exercise balls are made with PVC, a synthetic material that is also anti-burst. When shopping for an exercise ball, ensure it's anti-burst and has a suitable weight capacity to meet your needs.

What's the difference between a stability ball and exercise ball?

Stability balls and exercise balls refer to the same piece of workout equipment and are terms that may be used interchangeably.

How do I know if my exercise ball is inflated enough?

Inflate your exercise ball according to the manufacturer's instructions. But, in general, it should feel firm with a slight give when you press down on it.

Why Trust Verywell Fit

April Benshosan is a Verywell Fit writer and experienced weightlifter (in fact, her favorite hobby is hitting PRs). Her writing centers around her passion for arming people with the information they need to make informed decisions about their health. April uses exercise balls in her gym for ab workouts and during Pilates classes, which she incorporates into her fitness routine at least once a week. For this article, April looked over the test results to help compile our top picks.