How to Inflate & Deflate an Exercise Ball: A Complete Guide

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Plus, how to check if your ball is properly inflated

Co-authored by Michele Dolan and Marcus Pruitt, BS

Last Updated: October 20, 2025 Fact Checked

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Inflating Your Ball

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Making Sure It’s Inflated Properly

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Deflating Your Ball

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Expert Q&A

Exercise or stability balls are useful in a variety of circumstances, from improving your posture to aiding in physical therapy and training. When using an exercise ball, it's important that it is properly inflated, or it could lead to posture problems and other issues. Luckily, by following the proper techniques and using the right equipment, you'll be able to inflate and deflate your exercise ball correctly. Read on for a step-by-step guide on inflating and deflating your exercise ball!

How to Inflate Your Exercise Ball: A Brief Guide

Let the ball sit at 20°C (68° F) for 2 hours.
Insert your ball pump into the ball plug.
Pump the ball up to 80% of its diameter, then let it sit for 24 hours.
After 24 hours, pump the ball up to its full diameter (check your package for details).
Reinsert the ball plug and let the ball sit for another day before using.

Section 1 of 3:

How to Inflate Your Exercise Ball

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Remove your stability ball from the packaging and allow it to sit in a 20°C (68° F) room for two hours. Doing this will normalize the temperature of the plastic and make it easier for you to blow up the ball.^{[1]
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Insert the tip of your ball pump into the hole in the ball. Make sure the ball plug is unplugged if your exercise ball has one. Then, take the pointed end of your ball pump and place it into the hole. There may also be an adapter that fits over the nozzle of the pump. This will usually look like a cylinder or cone that comes with your exercise ball.^{[2]
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Research source} If you have one, simply screw it onto the nozzle of your pump.
- If your ball has a ball plug, remove it with a butter knife or other object, like a key or coin. When removing the plug, be careful not to puncture your ball.
- If you are using an electric pump, flip the switch to inflate it. If your ball didn't come with a pump, purchase one at your local hardware store or online.
- If you don't have a plug, you'll have to find replacement parts.
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Pump the ball up 80% of the way and let it sit for 24 hours. Push up and down on the handle on your ball's pump to inflate your ball. The ball should start to become bigger as you pump. Once the ball is pumped up, insert the small white plug that came with it and allow it to sit for 24 hours before pumping it up again.^{[3]
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- The ball will be very firm at this point.
- If this is your first time pumping up your exercise ball, it’s recommended that you use an electric pump.
- If you pump up the ball completely at this point instead of doing so gradually, it may end up egg-shaped instead of round.
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Pump the ball up to its full diameter. After you've let the ball sit for 24 hours, pump it to its full size. Remove the white plug that you inserted earlier and quickly insert the ball pump adapter into the hole to keep air leakage to a minimum.^{[4]
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Research source} Continue to pump the ball by pressing up and down on the handle until the ball is filled completely.
- Measure the diameter of your ball with a measuring tape to ensure that it’s the proper diameter.
Once you’ve filled the ball with air, press the plug back into the hole to stop the air from escaping your ball. Sit your ball indoors for 24 hours before using it.

Section 2 of 3:

Checking that Your Ball is Properly Inflated

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1
Measure the final diameter of the ball. Read the instructions or the packaging that your ball came in to get the correct measurements for how large your ball should be when fully inflated. Use a tape measure to measure the diameter of the ball and make sure that it corresponds with what it says in the instructions.^{[5]
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- If you are 4'11"(1.49 m) to 5'6" (1.67 m) tall, get a 55 cm (1.80 ft) ball.
- If you are 5'7″ (1.70 m) to 6'0″ (1.82 m) tall, get a 65 cm (2.13 ft) ball.
- If you are 6'1″ (1.85 m) to 6′ 6″ (1.98 m) tall, get a 75 cm (2.46 ft) ball.
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Sit on your inflated exercise ball. Sit on your ball with your knees slightly bent and your feet flat on the floor. Your knees and hips should be level, and your thighs should be parallel to the ground. Look in the mirror to see if you are sinking in too deeply, in which case you'll need to inflate your ball more.^{[6]
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Research source} If your feet are not flat on the ground or your thighs are sloping downwards, your ball is overly inflated. In this case, release a little air from your ball.
- If your exercise ball feels soft to the touch or looks smaller than usual, it likely needs more air.
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Bounce up and down slowly on your exercise ball. Doing a bounce test will give you an indication of whether your exercise ball is properly inflated. Bounce up and down on the ball and make sure that your hips and shoulders are in a vertical line while you're bouncing. If the ball is able to hold your weight and your posture stays straight, the ball is properly filled up.^{[7]
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- As you work out on your exercise ball, it will slowly deflate over time. Remember to refill the air to keep the levels adequate as time goes on.

Section 3 of 3:

How to Deflate Your Exercise Ball

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1
Sit on top of your ball with your legs spread and remove the stopper. Move the ball under you and find the white stopper on the ball. Face the stopper in front of you in between your legs. Then, use a spoon, credit card, or firm object to remove the stopper from the ball.^{[8]
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- Be careful when removing the stopper. You don’t want to accidentally puncture the ball.
- A spoon is the best tool to use when removing the stopper.
Once you remove the stopper, the air should start escaping from the ball. To speed up the process, lightly bounce up and down on the ball to force the remaining air out of it. Continue to do this until the ball is completely deflated.
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Fold up your ball when you store it. When your ball is fully deflated and you've removed all of the air, fold it horizontally several times before putting it back into storage. Do not crumple your ball because it can damage it over time and can create creases and cracks when you inflate it. Sharp edges and objects can also damage the ball, so store it somewhere safe to prevent such damage.^{[9]
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- Store your ball at room temperature and don't expose it to direct sunlight.

Expert Q&A

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Question

How much air should be in an exercise ball?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Fill the ball until it is the right size—not to a certain pressure. First fill it until it is slightly soft and smaller than the final size. Wait a day and finish inflating it to the size it should be.

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Question

Can you pop an exercise ball?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Exercise balls can burst if they are overloaded, but good quality balls have a 500 pound capacity. Be sure to not over-inflate the ball or store it near a heat source.

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Question

How do you use an exercise ball?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

The ball can be used as a seat or bench or even as a weight. The right decision depends on what muscles you're trying to work.

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