What Size Fitness Ball Do I Need?

Fitness balls are very popular, from specific stability ball classes to casual gym use and personal training sessions, they provide an excellent platform to work out our core muscles. To get the most out of fitness ball exercises,  you should make sure you have the correct size. The correct sized fitness ball is vital for good technique and posture during your workout. T his guide will show how to select the correct size fitness ball.

Ok, so you are in the gym looking at the fitness ball rack and there are small, medium and large sized fitness balls. So which do you need, in this article you will find out how to select the correct sized fitness ball for you.

Check The Size!

As a guide, when you sit down on the fitness ball, your legs should be at a 90 degree angle, feet flat on the floor with your thighs parallel to the floor. Another way of check is the ball should be about knee height when you stand up next to it.

Above: Correct siting position on a Fitness Ball

Now let’s get technical

If you want a definitive answer, then this is not it but it’s a good guide.This table below is a good reference to check what size ball you should be using for you height.
  • If your height is Under 5’ you will need a 45cm ball
  • If your height is between 5’1 to 5’8 you will need a 55cm ball
  • If your height is between 5’9 to 6’2 you will need a 65cm ball
  • If your height is between 6’3 to 6’7 you will need a 75cm ball
  • If your height is Over 6’8 you will need a 85cm ball

Next time you’re in the gym and you pick up the fitness ball, make sure it’s the correct size.

As a general rule, people who are overweight, new to exercise or if you are e trying out an exercise for the first time would benefit from using a larger and slightly under inflated ball as under inflated balls will be more stable.

Advanced users would benefit from smaller and firmly inflated fitness balls as this creates greater instability in the ball making all exercises performed upon them more demanding.

The fitness ball is also known by other names, including most commonly; exercise ball and swiss ball

Spotty Dog May Exercise Challenge 2015 #SpottyDogMay

Get active with our Spotty Dog May Exercise Challenge

 Get moving this May with our monthly exercise challenge, ‘Spotty Dog May’. Our progressive target will challenge you throughout the month but most importantly it will keep you moving and get you into the habit of exercising regularly. 

This full body exercise will get your heart going and throughout the month you’ll test your endurance, the Spotty Dog Exercise is  an excellent yet simple cardiovascular exercise that works the whole body. 
Follow the daily target level this May and stay active and kick losing those last few pounds before summer.


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Exercise Target Guide

Kiss Fitness May Exercise Challenge 2015 SpottyDogMay 

Exercise Guide

One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when you left or right foot returns to the front as one rep.
  • Start in an upright position with core active, looking forwards. Stand with feet in a a split stance one foot forwards and one foot back.
  • Your arms and legs will work in opposites and will feel like a natural movement. 
  • Switch your feet from front to back while raising your arms up to about shoulder height.
  • Keep your core active throughout, keeping upright with good posture and neutral spine alignment.




If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise programme or activity you should first consult your GP


January 2016 Exercise Challenge #Plankawayjanuary


Are you ready to get you fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have an new challenge every month.
The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 

This challenge is staggered & progressively increases in time throughout the month. You’ll end up holding a plank for 2 minutes which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing you feet on a BOSU or balance pod or feet or arms on a fitness ball etc. Get creative and up the intensity. 


SET A RECORD Longest time in an abdominal plank positionTotal Plank time of over 31 minutes which is still shy of the world record for holding an Abdominal Plank Position as recorded by the Guinness Book of Records. The record at date of publication is held by MAO WEIDONG (CHINA), who made it to a staggering 4 hours 26 minutes in Beijing, China on 26 September 2014. See the record on the Official Guinness Word Records site.

Before you start the challenge

This challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result from the test will help you choose the plank variation to do during the challenge.

To conduct the test:

  • Have a stop watch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the regular or alternative plank variations.
  • 1 minute 30 seconds and above – Choose the Plank/Up Down variation for a dynamic plank. Alternatively you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 

Plank Challenge Target Guide #Plankawaychallenge

Download the plank time targets for each day of January, pin to your fridge and hit those plank times. 

Kiss Fitness January Plank Challenge 2016 Plankawayjanaury

{rsfiles path=”exercisechallenges/plankawayjanuary/Kiss Fitness January Plank Challenge 2016 – Plankawayjanaury.pdf”}

The Plank Exercise

Key Points

  • Keep neutral spine alignment
  • Maintain straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath


Half Plank from Knees Exercise
Half Plank (from knees)

Watch Video


Plank on forearms Exercise
Plank on Forearms

Watch Video


Straight Arm Plank Exercise
Plank with Straight Arms


Exercise Image Template plank Up Downs

 Plank Up/Downs

Watch Video

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Challenge yourself this January and don’t forget to join in the conversation with hash tag #plankAwayJanuary

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Is Online Personal Training for You?

Online personal training is not new, it’s been around on the internet for some time, what does change are the tools and systems that personal trainers use to deliver thier services. Online Personal Training or Virtual Personal training  as it’s often referred to as, is the service personal trainers use to deliver their professional knowledge to help clients anywhere in the the world achieve their goals. We don’t really like the term ‘Virtual Training’ as although your trainer is not present, they certainly are  real, at least Kiss Fitness personal trainers are.

What is it?

Quite simply Online Personal Training is a training plan that’s delivered to you online, with us at Kiss Fitness we use a training app with videos, all your workouts and daily schedule of activities with reminders. This is backed up with email support and video calls to keep you motivated and answer any questions you have.

Who’s it for?

You could already be training, perhaps not getting all the help you need at your gym and want some professional guidance, or maybe you’re not hitting your goals and need a push to get you ready for your next run or event. If you’re a complete beginner then you too are in good hands, we can get you started on suitable exercises that you can do in your own home and with very little or no equipment

How does it work?

Step 1 – Online Consultation

This stage is completed through an online form, you’ll provide your trainer with all the information they need to build a custom training plan. Once received the trainer might need additional details from you and will introduce themselves via the in app messaging system and via a video call.

Step 2 – Building your training plan

Your trainer gets to work building your training plan, using the information provided and you’ll have your training plan delivered within 7 days. You’ll be able to log into the training app to see your plan, see your schedualed workouts with handy exercise demonstration videos and off course, your trainer at your finger tips. Now it’s down to you.

Step 3 – Weekly Check in’s

At Kiss Fitness you’ll get a 10 minute check up video call with your trainer each week to see how you are getting on, ask questions or request modifications to your plan.

Online Personal Training provides the systems, accountability and expert training plans to allow you to reach your goals however, ultimately it will be down to you, to get the workouts done and take on board the advice given to you by your trainer. If you can do this, you can absolutely get results with Online Personal Training.

find out more about Online Personal Training.