#core
#workout
#strength
Ten Core Moves You Can Do With One Ball
A single stability ball and fifteen minutes. Ten movements that build deep core strength without a single crunch.
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#sizing#beginner#guide
How to Choose the Right Yoga Ball Size
A height-based guide to picking the diameter that keeps your hips above your knees — and why nearly everyone buys one size too big.
Ball sizing is the single thing people get wrong most often, and it is the reason a lot of yoga balls end up deflated in a cupboard. The ball is not uncomfortable. It is the wrong diameter.
The rule that actually matters
Sit on the ball with both feet flat. Your hips should sit level with your knees or very slightly above them. If your knees are higher than your hips, the ball is too small and your pelvis is tipping backwards, which rounds your lower back for as long as you sit there.
- 4'11" – 5'4" → 55cm
- 5'5" – 5'11" → 65cm
- 6'0" and above → 75cm
Where the chart breaks
Height charts assume average leg-to-torso proportions. If you are long in the leg for your height, size up. If you carry your height in your torso, size down. Your inseam is a better predictor than your height, and the ball diameter should land within about 5cm of it.
Sitting versus training
For desk use, follow the chart exactly. For training, many people prefer to size up: a larger ball rolls more slowly, which makes holds easier to control and gives you a wider contact patch for bridges and supported backbends.
If you are buying one ball for both desk and floor work, buy for the desk. That is where you will spend the hours.
Maya Ellison
Written by Maya Ellison for Bruse Yoga.
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