Choosing the right size core ball depends on your height and the type of exercises you plan to do. Here’s a quick guide:

• Under 5’5”: Consider a ball around 55 cm.
• 5’6” to 6’0”: A 65 cm ball usually works well.
• Over 6’0”: Look for a 75 cm ball.

Mini balls (8–10 inches) are great for targeted workouts or physical therapy. Always check the product description for sizing tips, and if you’re between sizes, try sitting on the ball—your knees should be at a right angle for most exercises.

Core balls are super versatile and can be used for a range of exercises, including:

• Core strengthening: Try crunches, planks, or bridges.
• Balance training: Sit or kneel on the ball to engage stabilizer muscles.
• Stretching: Use the ball to support your back or legs during stretches.
• Physical therapy: Gentle movements can help with rehab and flexibility.

Always follow the instructions included with your ball and consult a fitness professional if you’re new to these exercises.

Most core balls come with a pump or inflation straw. To inflate:

1. Insert the pump or straw into the valve.
2. Inflate the ball until it’s firm but still has a little give when you press it.
3. Remove the pump and quickly seal the valve.

Let the ball sit for 24 hours before using it for the first time, as this helps the material stretch and reach its full size. Check the instructions for recommended inflation levels and avoid over-inflating.

To keep your core ball in good shape:

• Wipe it down with a damp cloth and mild soap after use.
• Avoid harsh chemicals or abrasive cleaners, as these can damage the surface.
• Let it air dry completely before storing.
• Store the ball in a cool, dry place away from direct sunlight and sharp objects.

Regular cleaning can help extend the life of your exercise ball and keep it safe for every workout.

Some people use core balls as desk chairs to engage their core muscles and improve posture. If you try this, make sure:

• The ball is the right size so your feet rest flat on the floor and your knees are at a 90-degree angle.
• You use the ball for short periods at first to get used to the balance.
• The area around your desk is clear to prevent rolling or slipping.

Using a core ball as a chair can add variety to your day, but always prioritize comfort and safety.