Fitness
Engage Your Core with a Top-Tested Exercise Ball
An exercise ball is a simple, inexpensive way to take your workouts to the next level. This fitness tool can be used to work on body posture, coordination and balance, cardio endurance and strength. Plus, exercise balls can assist in physical therapy and rehab as well.
“Exercise balls are a great tool as they create proprioception or instability, which adds a level of difficulty to your training” explained Noam Tamir, C.S.C.S., owner of TS Fitness studio in New York City. “They force you to engage your core muscles for balance while you move through exercises, therefore also working on stability training.”
With so many exercise balls on the market, we wanted to help take the guesswork out of the equation. Our experts in the Good Housekeeping Institute Wellness Lab researched, consulted with fitness professionals like Tamir and evaluated dozens of exercise balls. We also took into consideration consumer testers’ real-life feedback. We considered price, durability, ease of use, weight capacity and more to narrow down our top picks.
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Pros
- Tight seal
- If punctured, ball deflates slowly
Cons
- Pump sold separately
Created by Theraband, a trusted name in the fitness and physical therapy industry, this exercise ball lives up to the brand’s good reputation. Our Lab experts found that the PVC material is solid and doesn’t deflate or compress too much when you sit or lie on the ball.
The ball is available in five different sizes, ranging from 45 to 85 centimeters, based on height of the user (note price varies based on the size as well). Theraband provides a chart so you can be sure to purchase the correct size ball for your height.
Our testers used the ball to make exercises more challenging, but also for some rehab moves and found that it worked well for both. It’s a perfect tool to target the core while also working your back, shoulders, arms or legs because of the instability of the ball itself.
The brand says the ball has a tight seal ant that if punctured, the ball will deflate slowly for safety. It is worth noting that unlike other exercise balls on this list, this one doesn’t come with a pump so you’ll have to purchase that separately.
Size: 45 cm, 55 cm, 65 cm, 75 cm, 85 cm | Weight capacity: 600 lbs | Material: PVC | What’s included: Ball, inflation adaptor, two plugs and exercise guide poster
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Pros
- Anti-burst material and slip-resistant coating
- Can withstand up to 2,000 pounds
Cons
- Pump isn’t the highest quality
You can’t beat the price of this exercise ball. It’s a great option for anyone who wants the ability to focus on core stabilization from time to time, but doesn’t want to make a huge investment. The ball is available in sizes small to extra-extra large for all different user heights.
Made out of phthalate-free composite material that the brand claims doesn’t contain any heavy metals, this anti-burst ball (that has a weight capacity of 2,000 pounds!) is also simple to clean post-workout with a damp cloth or wipe, according to our Lab testers. Our testers also found the coating of the ball to have a bit of a grip in it, so when you sit or lie on the ball, you won’t feel like you’ll easily slip off.
It comes with a foot pump, though some online Amazon reviewers found that the pump didn’t work too well, so you might be better off using one sold separately. The package also includes two plugs, which is helpful in case one is lost or damaged.
Size: S (38–45 cm), M (48–55 cm), L (58–65 cm), XL 68–75 cm), XXL (78–85 cm) | Weight capacity: 2,000 lbs | Material: Composite | What’s included: Ball, foot pump and two plugs
Pros
- Pump included
- Thick material less likely to puncture
- Circular grooves for better grip
Cons
- Slightly heavier because of thick material
While the thicker PVC material makes this ball feel ultra-durable compared to others, it does also mean the ball is slightly heavier and less flexible than other options on the market. Circular ribbing around the ball allow for better grip when you’re doing exercises like a plank or pike up, so your hands or feet are less likely to slip.
The ball is available in five sizes ranging from small to extra-extra large and each one comes with two plugs (which is helpful in case you lose one) and a pump. The company also provides a chart online to help you select the correct size before you purchase, which our testers found very helpful. One tester even used the ball in place of her desk chair and found it comfortable and slip-resistant.
Size: S (38–45 cm), M (48–55 cm), L (58–65 cm), XL 68- 75 cm), XXL (78–85 cm) | Weight capacity: 2,200 lbs | Material: PVC | What’s included: Ball, quick inflation pump and two plugs
Pros
- Good price point
- Pump included
Cons
- Grip on the ball may feel too sticky
If you’re looking to challenge your balance but are new to the exercise game, this ball has a great price point for beginners and can help you become comfortable with being unstable. The ball is made out on anti-burst material, so you don’t have to worry about it puncturing easily or quickly deflating if it does — this feature means it will deflate slowly and safely, according to the brand. The ball is available in three sizes from 55 to 75 centimeters, so you can choose the correct ball for your height.
Our testers liked that the surface of the ball has some texture, which made it easier to grip and less likely to slide off of mid- exercise. However, one tester did find that the grip to be a bit too sticky.
Size: 55 cm, 65 cm, 75 cm | Weight capacity: 880 lbs | Material: PVC | What’s included: Ball, pump and DVD or digital download for workouts
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5
Most Durable
Black Mountain Products Anti Burst Exercise Stability Ball with Pump
Now 37% Off
Pros
- Durable, anti-burst material
- Doesn’t deflate over time, according to expert
Cons
- Ball size might not be perfectly accurate
The price of this anti-burst stability ball is really good for the quality you’ll get. Once fully inflated, this exercise ball can stand the test of time. “I have had these exercise balls at my gym for years and they haven’t deflated at all and I’ve never had any issues with them,” explained Tamir. “The material also grips to your skin a bit, which my clients and I tend to like.”
The ball is available in five sizes and each comes with a foot pump for easy inflation and a starter brochure if you’re not sure exactly how to utilize it in your exercise routine. Some online reviewers warned that the company’s sizing chart may not be perfectly accurate and that the actual ball size might vary slightly from the size advertised.
Size: 45 cm, 55 cm, 65 cm, 75 cm, 85 cm | Weight capacity: 2,000 lbs | Material: Plastic | What’s included: Ball, pump and exercise starter brochure
Pros
- Pump included
- Small size is good for targeted ab exercises
Cons
- Surface can be a bit slippery
The small 45-centimeter circumference makes this ball the perfect tool for exercises like leg lowers (with the ball between your legs), ab roll outs (with your arms on top of the ball), plank holds and other core exercises.
Our testers liked that the ball had a ribbed texture to assist with grip, but some found the surface of the ball to be a bit more slippery than other exercise balls, and had to readjust their foot placement a few times while doing hamstring curls. It also comes with a pump.
Size: 45 cm | Weight capacity: 300 lbs | Material: PVC, rubber, synthetic rubber, urethane, thermoplastic polyurethane | What’s included: Ball, pump, exercise instruction sheet and workout DVD
How we test exercise balls
The wellness experts at the Good Housekeeping Institute are constantly testing fitness equipment and gear ranging from under desk bikes to rowing machines. When testing exercise balls, we looked for ones that were easy to blow up (and deflate) with tight seals, balls made of durable, non-slip materials and different sizes and texture options.
For this round-up, we researched and personally tested dozens of different exercise balls. We also sent them to consumers testers of varying fitness levels for real-life feedback when using the balls for numerous different exercises and moves. We featured the most reliable, functional, durable and easiest-to-inflate and use options that performed the best.
What to look for when shopping for the best exercise ball
Exercise balls aren’t as big of an investment as large fitness equipment like a treadmill or an exercise bike, but you still want to be sure you’re purchasing a product that will last and help you optimize your workouts. Here are a few things to consider.
✔️ Size: Most exercise ball brands provide a chart that helps you pick the correct size ball based on your height (see FAQ below for more details). This is mostly based on exercises where you’re sitting or lying on the ball, and your height comes into play. But you’ll want to consider what you plan on using the ball for before purchasing one. Are you looking to lie or sit on it to perform specific workout moves? Or are you using it for physical therapy exercises? Maybe you’re just looking to use it as a tool to help engage your core during ab work, and simply want to hold it beterrn your legs or arms? Depending on what you’re trying to use the ball for, this will help you decide what size ball is best.
✔️ Durability: While many exercise balls look the same, the material that they’re made out of can vary. Some balls are made out of a thicker PVC material, which makes them less likely to pop or be punctured. However, that can make the ball a bit less flexible. Choosing a ball that is designed to be anti-burst is a good idea, because that means that if the ball does spring a leak, it is less likely to pop instantaneously and will instead deflate slowly and safely.
✔️ Weight capacity: Another factor to consider is weight capacity. While most balls do have a rather high weight capacity, it’s important to make sure the ball can hold the weight of the user.
How do I know which size exercise ball to buy?
Choosing the right size ball is key when it comes to safely utilizing an exercise ball. A good way to determine the size exercise ball that is right for you is to sit on top of it like you would a chair, with your knees bent and feet flat on the floor.
“If your knees are bent at a 90-degree angle comfortably with your feet firmly planted on the ground, then the ball is a good fit,” explained Tamir. “If your knees are bending past 90 degrees and starting to track in front of your ankles and feet, or you can’t get your feet fully planted with your knees bent at 90 degrees and you’re on your tiptoes, the ball is either too small or too large.”
According to the American Council on Exercise, these are the stability ball size recommendations based on height. Note that this is a guideline and it’s best to always refer to each individual brand’s recommendations.
What can you use an exercise ball for?
Because an exercise ball itself is not stable, it adds an element of proprioception, or instability, to any exercise you use it for.
For beginners, doing exercises like a chest press lying on the ball or an overhead press sitting on the ball forces you to recruit your core muscles to stabilize. This not only activates more muscles overall, but it also becomes a balance exercise as well.
For advanced gym goers, try using an exercise ball to make moves like a crunch, plank, push-up or hamstring curl more challenging on an unstable surface.
How do you inflate an exercise ball?
Many exercise balls come with a hand or foot pump to assist you with ball inflation. Most balls also come with instructions on how to inflate, with many recommending that after you first inflate the ball, allow it to sit for a couple days, and then inflate it again to stretch it to the desired size.
Why trust Good Housekeeping?
Amy Schlinger is a skilled reporter, writer and editor who has worked in the health and fitness industry for more than a decade. She has tried and tested countless fitness tools such as exercise balls. Not only does she use them for a core stability challenge and as a tool for targeting her abs, but as an NASM-certified personal trainer, she also uses them with clients to help work on balance training.
To gain additional expertise for this guide, Schlinger also interviewed Certified Strength and Conditioning Specialist Noam Tamir, who has been a personal trainer in New York City for over 20 years. He is the owner of TS Fitness, a boutique fitness studio located in New York City that has been around for 13 years.
Amy Schlinger is a skilled reporter, writer and editor who has over 14 years of experience covering health, fitness, wellness, nutrition and lifestyle topics. She regularly interviews world-renowned doctors and medical professionals, elite trainers, nutrition experts, professional athletes and celebrities, and has held staff positions at Shape, DailyBurn, Self and PopSugar. Her work has appeared in Reader’s Digest, Men’s Health, The New York Post, The Wall Street Journal, HuffPost, Women’s Health, Glamour, Runner’s World, Bicycling and more. She earned her BA in Media Arts and Design, with a concentration in Print Journalism, from James Madison University. Amy has run six half marathons, completed two triathlons, biked two century rides, finished two Tough Mudder races and four Spartan races, including a beast at the Spartan World Championships.
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