Yoga balls, whether full-size or half, come in a range of diameters and firmness levels, and each size is best used for different uses. So, one of the greatest challenges new users face with yoga balls is determining which size to start with.
However, choosing the right yoga ball size is the first step to enjoying all the yoga ball benefits, from improving your posture to building core strength. So, how do you choose the right size balance ball?
Let’s break down the sizes, uses, and how to pick the perfect fit for your body and goals.
Full Yoga Ball Sizes
There are two important factors to keep in mind when determining what size yoga ball you need: the first is your height, and the second is the nature of the exercises you intend to perform with the ball.
- The average male height in the United States is about 5’9”, and so the ideal yoga ball size for most men is 65 cm (26") in diameter.
- Women, on average, are shorter, and so they require smaller-sized yoga balls. The average female height in the United States is about 5’4”, so the ideal yoga ball size for most women is 55 cm (22") in diameter.
Generally speaking, the taller you are, the wider (and firmer) the yoga ball you need. If you are above or below average height, here’s a full yoga ball size chart to help you figure out what size yoga ball you need based on your height:
Full Yoga Ball Size Chart
| Your Height | Recommended Ball Diameter | Notes |
| Under 5’0” (152 cm) | 45 cm (18") | Petite users, teens, or kids |
| 5’1”–5’7” (155–170 cm) | 55 cm (22") | Ideal for most adults of average height |
| 5’8”–6’1” (173–185 cm) | 65 cm (26") | Common for taller adults |
| 6’2”–6’7” (188–200 cm) | 75 cm (30") | Best for tall users and deeper stretches |
| Over 6’8” (203 cm+) | 85 cm (34") | For extra-tall individuals or special needs training |
How to Choose a Full Yoga Ball Based on Use
After body height, the second crucial factor to take into consideration when figuring out what size yoga ball you need is what kind of exercises you intend to do with it. For exercise and core workouts, you may need a larger and firmer yoga ball, whereas for yoga and stretching, a small yoga ball would do nicely.
1. For Sitting or as a Desk Chair
For sitting on or as a desk chair, the best size yoga ball is between 55 and 65 cm. This size works best for most users (who are typically between 5’1”–6’1”) because it keeps your hips slightly higher than your knees for ergonomic posture. You can slightly under-inflate it for comfort.
2. For Exercise and Core Workouts
For exercises, the best size yoga ball is usually about 65–75 cm. This size works best for dynamic core movements, balance training, or full-body workouts. Ensure that it is firmly inflated and able to provide the required stability and bounce.
3. For Yoga and Stretching
For yoga and stretching, you need a smaller size yoga ball, preferably (45–55 cm). Smaller-sized yoga balls are great for seated poses, while larger ones help with chest openers or backbends.
4. For Rehabilitation or Physical Therapy
For rehabilitation or physical therapy, pick a smaller, softer ball (45–55 cm) for safety and control. Anti-burst construction is a must: it deflates slowly instead of popping if punctured.
Half Yoga Ball (Balance Trainers) Sizes
Choosing the right size half yoga ball is very different from choosing the right size full balance ball.
- Firstly, there are three defined half yoga ball sizes: compact, standard (Pro), and XL (Elite), and each of them varies in height when inflated.
- Secondly, the main consideration for choosing the right size half balance ball is your level of experience and exposure, not height. The more experienced users get larger balance balls, and new users (amateurs) get smaller (compact) balance balls.
Half Balance Ball Size Chart
| Type / Size | Diameter | Height (Inflated) | Best For |
| Compact / Small Size | 20" (50 cm) | 6–8" | Beginners, small spaces, or travel |
| Standard / Pro Size | 23"–26" (58–65 cm) | 8–10" | Most adults, general workouts |
| XL / Elite Size | 25"–26" (64–66 cm) | 10–12" | Taller users, advanced balance or strength training |
How to Choose the Best Half Yoga Ball
1. For Beginners or Limited Space
Smaller models (around 50–55 cm) are closer to the ground and easier to balance on, so they are perfect for beginners. You can get a larger-sized half balance ball over time as you get more experienced.
2. For General Fitness
For general fitness, the standard-sized half balance balls (58–65 cm) suit most users. They can be used for squats, planks, lunges, or push-ups to engage your core and improve coordination.
3. For Advanced or Athletic Training
For advanced athletes, the best half balance ball sizes are the larger, pro-grade versions (65-66 cm, 10-12" high). These elite-sized models provide greater bounce and challenge, and they are ideal for plyometrics, HIIT, and strength workouts.
Quick Balance Ball Buying Tips
- Anti-burst construction: Safer and longer lasting.
- Weight capacity: Look for 300-400 lbs minimum for exercise use.
- Surface texture: Non-slip or matte finishes provide better grip.
- Base stability: Some half balls come with weighted or rubberized bottoms for extra security.
Best Half Balance Balls From Zelus
1. Best Half Yoga Ball for Beginners/Intermediate
Consider this 23-Inch Blue Balance Ball with Resistance Bands from Zleus. With a standard-sized diameter of 23” (9.8” high when inflated), you get ample workout space for a better user experience in a wide variety of exercises.
This half balance ball comes in a variety of colors, from pastel pink to grey, and each model is made of non-toxic PVC, has a non-slip base, and an anti-skid texture to improve user stability. The base is also wear-resistant (ABS) with 6 slip-resistant feet and anti-burst technology to guarantee safety during use.
2. Best Half Balance Ball for Professionals
For professionals, Zelus offers the 64-inch Half Balance ball. With an inflated height of 8", this exercise ball is perfect for all your exercises, yoga, muscle and cardio training, and more will provide you with a more intense core workout and superior posture improvement as your body adjusts to the slight instability or wobble created.
It also comes in a variety of colors, from Blue to Lilac and more.
The Bottom Line
If you’re looking for a versatile tool for stretching, strengthening, or posture correction, a full yoga ball is your best bet. If your goal is improving balance, stability, or athletic control, the half yoga ball (balance trainer) offers a more targeted challenge.
Either way, the right size and firmness make all the difference: so measure your height, think about your space, and choose the ball that supports your goals and comfort.
Choose ZelusFitness for your balance balls, and join the thousands Zelus is accompanying to better health and fitness.