How to Pump a Balance Ball

A properly inflated exercise ball will provide a soft give under your bodyweight.

A balance ball is a fitness aid constructed from elastic rubber material so you can safely position your body on it while exercising. Balance balls are useful in physical therapy, exercise and weight training. According to Jane Clapp and Sarah Robichaud, authors of "Working On the Ball," a correctly inflated balance ball is imperative for your safety and the effectiveness of your workout. Inflating a balance ball is not difficult, requiring only a few simple supplies and steps to complete.

Things You'll Need

• Bicycle pump

Instructions

1. Remove the balance ball plug, the plug remover and the bicycle-pump adapter tip that come with your balance ball and set them aside.

2. Lay the ball flat on the floor and smooth out as many wrinkles as possible. Allow the ball to sit like this overnight.

3. Insert the adapter tip into the hole on the top of your balance ball. Attach a bicycle pump to the threaded end of the tip.

4. Fill the balance ball with air slowly, stopping to check the inflation level every 15 seconds as the ball begins to take shape. Check the inflation level by pushing your finger into the ball to see how many inches of an indentation you can make. Continue filling the ball with air until you can cause an indent of only six inches.

5. Grasp the ball plug in one hand and pull the pump out of the ball's hole. Quickly place the plug into the hole, minimizing the amount of air that escapes. Let the ball to sit overnight; allowing it to do so lets the material stretch so you can safely fill the ball to maximum capacity, according to the American Council on Exercise.

6. Slide the ball plug remover beneath the lip of the plug and slowly pull it out of the hole. Quickly place the tip of the pump, or pump adapter, into the hole to minimize air loss.

7. Pump the ball slowly as before, checking the level of inflation every 10 seconds. Fill the ball until you can cause an indent of only two inches.

8. Remove the pump and place the plug into the ball as before. Press the plug firmly with your thumb until it is flush with the ball's surface. Allow the ball to sit overnight before using it.

Tips & Warnings

• According to LaReine Chabut, author of "Exercise Balls for Dummies," you should never overfill your balance ball, as an overinflated surface will detract from your workout.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003
• "Exercise Balls for Dummies"; LaReine Chabut; 2005
• "Working On the Ball"; Jane Clapp and Sarah Robichaud; 2006