Exercise Balls

Fitness balls are versatile training tools that look simple but give a serious training stimulus. Whether you are working on your core stability on a gym ball, training explosive strength with a slam ball, building upper body strength via wall ball throws or doing small pilates movements for mobility and pelvic floor training, a fitness ball adds dimension and challenge to training sessions that are not possible with conventional equipment.

The range runs from large anti-burst gym balls and yoga balls for core training and pilates to heavy medicine balls, slam balls and wall balls for explosive strength training. Supplemented with small pilates balls for mobility and stability work. The main selection criteria are the type of training you want to perform, the weight or diameter that matches your level and the usage environment. Also view our complete range of small fitness equipment for all supplementary training products.

What types of fitness balls are there?

Gym ball and fitness ball

The large airy ball of 55 to 75cm diameter that everyone knows. Originally developed for physiotherapy and rehabilitation but popular for decades as a training tool for core stability, balance training and pilates. The unstable surface of the ball activates deeper stabilisers in the trunk, hips and shoulders that are less activated with conventional exercises. All gym balls in our range are anti-burst, meaning they slowly deflate when punctured instead of immediately bursting.

Medicine ball

A compact, heavy ball of 1 to 10kg for strength and explosiveness training. Available with a smooth rubber exterior for standard exercises and with double handles for extra grip options during rotation exercises, Russian twists and chops. Medicine balls are used for abdominal exercises, rotation exercises, overhead throws and partner training. The extra loading compared to bodyweight exercises gives a direct progression stimulus.

Slam ball

A heavy, filled ball designed to be thrown hard onto the floor without bouncing back. The weight runs from 4 to 70kg for progression from beginner to advanced. Slam balls train explosive strength, rotational speed and conditioning in one movement. The non-bouncing property makes repeated slamming possible without danger to surrounding persons or materials. Popular in CrossFit and functional training environments.

Wall ball

A soft, filled ball for wall ball shots, the classic CrossFit exercise where you throw the ball upward to a target on the wall. Wall balls train legs, glutes, shoulders and arms in one explosive movement that simultaneously loads fitness. Available in weights of 4 to 12kg with an anti-slip surface for a good grip during repeated throws.

Pilates ball

A small ball of 20 to 25cm diameter for targeted pilates and mobility exercises. Held between knees, ankles or hands for extra activation of inner thigh muscles, pelvic floor and core stabilisers during pilates movements. Compact, light and affordable as a supplement to a yoga mat for pilates training at home.

Which fitness ball suits you?

The right choice depends on the type of training you want to perform and your training level. The following scenarios help you quickly find the right direction.

You want to work on your core stability and balance: Choose a gym ball of the right diameter. As a guideline: at a height up to 165cm choose a ball of 55cm, between 165 and 185cm a ball of 65cm and above 185cm a ball of 75cm. Ensure when using it that your hips are at a slight angle of 90 degrees when sitting on the ball. Combine with our range of balance training materials for a complete stability and coordination setup.

You want to make your abdominal exercises heavier and more varied: Add a medicine ball to your existing exercises. A light medicine ball of 2 to 4kg is already sufficient to make sit-ups, Russian twists and overhead movements noticeably heavier. Available in rubber version for good grip and in artificial leather version for a more aesthetically attractive finish.

You want to train explosive strength and conditioning via slam balls: Start with a slam ball of 6 to 10kg for most beginners and advanced athletes. Slamming trains the complete posterior chain from neck to calves in one explosive downward movement and simultaneously gives a conditioning stimulus through the high intensity with repeated series. Also read our blog starting with strength training for more tips about explosive strength training.

You do CrossFit and want to train wall ball shots: Choose a wall ball of the weight that matches your level. For most women a wall ball of 6 to 8kg is a good starting point, for men 8 to 12kg. Wall ball shots train the total kinematic chain from squat to overhead press in one repeating movement. Also view our range of CrossFit and personal training equipment for a complete functional training setup.

You practice pilates and want extra activation of inner thigh muscles and pelvic floor: A small pilates ball of 20 or 25cm is indispensable for classic pilates exercises where resistance via compression is central. The small diameter and soft filling make it ideal for use between knees and hands in a wide range of pilates movements on the mat.

How do you choose the right gym ball diameter?

The diameter of a gym ball must match your body height for a correct sitting posture. With the right size your hips are level with or slightly higher than your knees when sitting upright on the ball. As a guideline: at a height up to 165cm choose 55cm, at 165 to 185cm choose 65cm and above 185cm choose 75cm. When in doubt choose the larger size because a ball can be inflated slightly less hard for a smaller effective diameter.

What to look for when buying?

Anti-burst quality

Always choose a gym ball with anti-burst certification. Anti-burst balls slowly deflate when damaged instead of suddenly bursting. That prevents fall or collision accidents during use. All gym balls in our range have an anti-burst property for safe use.

Weight with medicine balls, slam balls and wall balls

Always start with medicine balls and slam balls at a lower weight than you think you need. The unusual movements and unconventional weight of a ball are technically more challenging than conventional dumbbell exercises. Starting too heavy leads to poor technique and higher injury risks. Build up the weight gradually as the movement patterns feel familiar.

Pump and maintenance

Gym balls slowly lose air over time and must be periodically topped up for the correct diameter and firmness. Check whether the desired gym ball is supplied including a pump. Store gym balls not in direct sunlight or at extreme temperatures to extend the lifespan of the material.

Usage surface with slam balls

Slam balls are designed for use on a firm, hard floor. On a wooden floor, concrete or rubber sports floor they are directly deployable. Do not use slam balls on tiled floors that can break with repeated hard impacts. Lay a fitness mat as a protective base layer if you use slam balls on a vulnerable floor.

Our advice: Start with a gym ball if you are new to ball exercises. The gym ball is the most versatile and most responsible starting point for core training, pilates and rehabilitation work. Then add a light medicine ball for extra resistance in abdominal exercises. If you already have experience with functional training slam balls and wall balls are excellent additions for explosiveness and conditioning. Also read our blog the 12 best strength exercises at home for exercises where you can effectively deploy fitness balls.

Who are fitness balls suitable for?

• Beginners who want to work on core stability and balance via gym ball exercises in a low-threshold way.
• Pilates practitioners who want to use small pilates balls for extra activation of inner thigh muscles and pelvic floor.
• CrossFit athletes who want to add slam balls and wall balls for explosive strength and conditioning.
• Athletes who want to make their abdominal exercises heavier via a medicine ball for extra resistance and rotational movements.
• Rehabilitation patients and physiotherapy practices that use gym balls for mobility work and controlled stability building.

Combine fitness balls with our range of yoga and recovery products for a complete mobility and core training setup at home. Also view our range of balance training for supplementary stability and coordination exercises.

Need help with your choice?

We will be happy to help you. You can reach our specialists by phone on +31 (0)413-256800, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about fitness balls

What is the difference between a gym ball, medicine ball and slam ball?

A gym ball is a large airy ball of 55 to 75cm for core stability, balance and pilates. A medicine ball is a compact heavy ball of 1 to 10kg for strength exercises and rotational movements. A slam ball is a filled heavy ball designed to be thrown hard on the floor for explosive strength training, it does not bounce back. Each type serves a different training purpose and they are not mutually interchangeable.

What is the difference between a slam ball and a wall ball?

A slam ball is thrown hard on the floor and does not bounce. Designed for downward explosive striking movements. A wall ball is a soft filled ball that is thrown upward to a target on the wall and returns for the next repetition. Wall balls are used for wall ball shots where you catch the ball and immediately throw it up again in a squat to overhead movement.

Which gym ball diameter do I need?

As a guideline: up to 165cm body height choose a ball of 55cm, between 165 and 185cm choose 65cm and above 185cm choose 75cm. With the right size your hips are level with or slightly higher than your knees in seated position on the ball. When in doubt choose the larger size.

Is a gym ball also suitable as an office chair?

Some people use a gym ball as an active sitting solution at the desk. This activates the core muscles through the continuous small balance corrections. However it is not a replacement for an ergonomic desk chair and is not recommended for more than 30 to 45 minutes per day due to the higher load on the lower back with prolonged use.

How do I know if my gym ball is inflated sufficiently?

A gym ball is correctly inflated when it has reached its maximum diameter and feels slightly resistant when pressing with the palm. Too hard increases the risk of damage. Too soft gives less training effect through more sagging during use. Inflate the ball gradually and check the diameter during inflation against the recommended diameter of the product.