Exercise balls are able to revitalize your workout routine. They are free from weights and come with hundreds of exercises which are relaxing or challenging. That’s why there are more and more people using these specialized balls to improve their strength, flexibility, and balance. However, the only problem is that many of you have no idea how to inflate an exercise ball properly. Don’t worry, in this article, I’ll give you a step-by-step instruction so that you can do it with ease.
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How To Inflate An Exercise Ball
STEP 1: Check The Ball
Before inflating an exercise ball, you need to inspect it for any damage. In fact, folds and creases are quite normal but tears or snags will definitely obstruct you from inflating it properly.
STEP 2: Let The Ball Adjust To Room Temperature
Allow the exercise ball some time to get to room temperature for a couple of hours. Just remove it from the packaging and then let it sit in a 20°C room for about 2 hours. This way, you can normalize the temperature of the plastic, making it much easier for you to air up the ball.
STEP 3: Determine Its Maximum Diameter
In order to determine the maximum diameter of the exercise ball, you need to read the manufacturer’s instructions. Once you get the recommended height for the fully inflated ball, just mark on the wall. This will help you compared and know when to stop inflating.
STEP 4: Inflate The Ball
It is best to use an air compressor to inflate your exercise ball, however, a hand pump with cone nozzle is just fine. Actually, a lot of exercise balls out there come with a hand pump while others don’t. Therefore, you have to check this carefully, or else, you may have to buy a pump separately.
Take the pointed end from the pump and insert it into the hole in the ball. Check if you need an adapter which can fit over the pump nozzle. Usually, the adapter comes with the ball and looks like a cone or cylinder. And if you already have one, just screw it onto the pump nozzle.
STEP 5: Compare The Current Height To The Suggested Height
If the ball is not full enough or too full, it can totally affect the quality of your workout. That’s why you need to make sure the ball has its proper size. Specifically, after inflating for a while, insert the plug into the ball and then measure it against the mark you’ve already made. This way, you will know whether you should continue or stop pumping the ball.
STEP 6: Test The Ball
Remember that depending on your bodyweight, you need to pump your ball differently. Therefore, even when the ball reaches its terminal diameter, you need to test it before using it.
Just sit on the ball with both knees slightly bent and make sure your feet are flat on the floor. Your thighs should be parallel to the floor which means your hips and knees should be level. Additionally, your knees and feet should be in a vertical line so that your knees and hips create a 90-degree angle.
This way, you will know if it’s necessary to release or add some air. For example, if your legs don’t create an angle of more than 90 degrees or your thighs are sloping downwards, release some air to compensate. If it’s more than 90 degrees, then just inflate the ball further.
Besides, try bouncing up and down for a while. This will help you make sure your shoulders and hips are in a vertical line. If it can hold your body weight, your posture can stay straight and everything remains the same, then you’ve pumped it properly.
Have you known how to inflate an exercise ball yet? Well, it’s not too complicated, huh? Fortunately, you don’t have to do this frequently since an exercise ball can be used for a long time without any inflation. Furthermore, once you inflate yours for the first time, it will be very easy for you for the next. Then, if you want to know how to deflate your exercise ball, visit our topic here.