What Size Yoga Ball Do I Need? How To Choose The Right Size

By Sophia Estrada
Last updated: Dec 15, 2022
What Size Yoga Ball Do I Need

Yoga balls – also called exercise or fitness balls – are necessary for everyday workouts. It is a soft elastic ball available in multiple sizes ranging from 45 cm to 85 cm.

These tools have versatile uses in various exercise routines as increasing core stability challenges to yoga postures or replacing a weight bench in strength training.

Therefore, you might wonder, “What size yoga ball do I need?” and how to choose the right exercise balls sizes for effective workouts. Continue with this post to find the answer and valuable tips.

exercise balls sizes

What Size Yoga Ball Do I Need?

You can choose exercise balls based on your body height and weight. At the same time, you should also consider your fitness level and what kind of exercise you would like to use this equipment.

For example, if you want to get a balance ball for abs exercises, you should pick up smaller ones. In contrast, larger ones are best for replacing weight benches. 

So, what size exercise ball should I use? The chart below displays height and appropriate size as a quick exercise ball size guide.

Your HeightSize Of Balls
Under 4’8”18” (45 cm)
4’8” – 5’3”22” (55 cm)
5’4” – 5’10”26” (65 cm)
5’11” – 6’4”30” (75 cm)
Over 6’4”34” (85 cm)

In addition, you can apply the 90-degree rule when choosing the size based on your body weight. Sit on the ball and keep your knees at a 90-degree angle. Then, check whether or not your thighs are parallel to the floor.

If you cannot maintain a 90-degree angle because the ball compresses, making the hips lower than the knees. So, look for a bigger one. On the other hand, select a smaller one when your feet cannot touch the ground properly in that sitting position.

Yoga ball

How To Use Yoga Balls To Make Workouts More Effective?

The nature of your workouts is another factor in choosing “what size exercise ball should I get?”. Here are some typical workout routines you may use for your fitness balls.

Yoga And Flexibility Training

Performing yoga moves or stretches on a ball require more effort from your muscles. The balls provide an unstable surface that supports your pose and challenges your balance and stability.

Moreover, you can train on coordination, core, and stabilizer muscles with this tool. Some exercises are whole-body stretch, chest stretch, one-leg balance, and lunge stretch.

Yoga And Flexibility Training ball

Strength Workout

You can use it as a weight bench for beginner strength workouts. A couple of exercises with balls are circles, seated balance, walks, squats, and pelvic tilt.

Fitness balls are a simple approach when you do not have much experience but still want to work on all parts of your body.   

Active Sitting

Replacing a regular chair with a yoga ball helps maintain your metabolism and decreases the risk of diabetes. 

In addition, you have to make frequent shifting and adjust your lower body on it, which burns calories and improves core endurance.     

See more: How To Clean Lululemon Yoga Mat? A Complete Guide


Exercise balls are an effective tool to enhance your workout results. Hopefully, this post has provided you with some ideas on the sizes that answer the question “What size yoga ball do I need?” or “what size balance ball do I need?.

You can easily choose the right sizes depending on your body height and weight. Moreover, do not forget you can purchase different ball sizes for each kind of workout.

You might also like: What Size Yoga Mat Do I Need?

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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