Hey mama-to-be! If you're reading this, you're probably wondering about exercise balls and pregnancy - specifically, what size you should get. Don't worry, you're in the right place! The yoga ball is one of the favorite exercise tools for many pregnant women, and for good reason.
In this article, let's talk about what are the benefits of doing yoga ball exercises during pregnancy, how big a pregnancy exercise ball should be, and how to do balance ball exercises during pregnancy. Think of this as your friendly guide to finding your perfect pregnancy ball match!
Why pregnant women love exercise balls (and you will too!)
Before we dive into sizing, let's talk about why you'd want an exercise ball in the first place. Trust me, once you experience these benefits, you'll wonder how you ever managed without one!
Improves endurance and muscle toughness
Pregnant women usually do more yoga ball stretching exercises, which can not only gradually increase the toughness, flexibility and endurance of the muscles, without worrying about putting pressure on the joints, but also help pregnant mothers shape their bodies.
What this means for you: You're building strength for labor without the harsh impact of other exercises. Your body is getting ready for the marathon of childbirth, and the ball is your gentle training partner!
Relieves back pain (yes, please!)
Pregnant women rely on yoga balls to exercise, which can effectively enhance the strength of pelvic muscles, exercise the strength of the spine and pelvis, and effectively relieve low back pain and other pain during pregnancy.
Real talk: That nagging lower back pain that seems to get worse as your belly grows? The exercise ball can be a game-changer. Many moms report significant relief just from sitting on the ball instead of a regular chair.
Reduces edema (goodbye, swollen ankles!)
When performing yoga ball exercises, the body is in full contact with the ball. The yoga ball massages the body evenly and gently, which can not only promote blood circulation and metabolism in the body, reduce edema during pregnancy, but also enhance the balance and flexibility of the pregnant woman's body.
The bonus: Better circulation means less puffiness in your feet and ankles. Plus, the gentle movement keeps things flowing without exhausting you.
Boosts mood (because pregnancy emotions are real)
When exercising with a yoga ball, it can effectively reduce the mood swings of expectant mothers during pregnancy, eliminate fatigue, eliminate insomnia symptoms, and maintain a peaceful state of mind before delivery.
Here's the thing: Gentle exercise releases endorphins, and the rhythmic bouncing can be surprisingly calming. Many pregnant women find their ball time becomes a peaceful part of their daily routine.
So, what size exercise ball should you choose during pregnancy?
Here's the short answer: Generally speaking, it is safer to choose a yoga ball with a size of 65cm or 75cm for most pregnant women.
But let's get more specific, because the right size really depends on YOUR height!
Your height-based sizing guide
When choosing an exercise ball, make sure you choose the right size for your height. Below is the size chart we provide for your reference:
5'0" and under: 55cm ball
5'1" – 5'8": 65cm ball
5'9" – 6'2": 75cm ball
6'3" and over: 85cm ball
The all-important position check
After the exercise ball is inflated, check your body position - this is super important!
When you sit on the ball, your hips should be slightly higher than your knees to avoid stress on your back, make room for your stomach, and give you stability.
Why this matters: If your knees are higher than your hips, you're putting unnecessary strain on your back and closing off your pelvis - exactly what we DON'T want during pregnancy!
Between sizes? Here's what to do
If you're in between sizes, I suggest you go for the smaller size, especially if you plan to use it as a birthing ball as well. Because the limbs are relaxed against the ball during labor, a large ball may cause you discomfort.
Pro tip: You can always adjust the inflation level to fine-tune the fit. A slightly less inflated ball gives you more stability, while a firmer ball provides more bounce.
Round ball vs. peanut ball: what's the difference?
The classic round ball
Ordinary yoga balls are round. If you choose an ordinary yoga ball, you must choose a large one, and it will be fine if it is inflated to 6-7 degrees (meaning about 60-70% full). Because the body is heavy and inflexible during pregnancy, the big ball provides more space to support the body, and the inflation does not need to be too full, because the fully inflated ball is unstable and easy to roll, which will expose more potential dangers to pregnant women.
Best for:
• Active sitting and bouncing
• Hip circles and pelvic movements
• General pregnancy exercises
• Postpartum recovery
• Versatile use throughout pregnancy
The peanut ball (shaped like... you guessed it!)
There are also peanut yoga balls, named for their shape like peanuts. Peanut yoga balls are easier to keep stable. It can be used not only for pregnant women yoga ball exercises, but also for beginners yoga ball exercises.
Best for:
• Side-lying positions during labor
• Extra stability for nervous beginners
• Use with epidural during labor
• Resting positions between contractions
• Those who feel unsteady on round balls
How to do exercise ball exercises during pregnancy
Ready to get started? Here are some gentle, safe exercises you can do throughout your pregnancy. Remember, always listen to your body and stop if anything feels uncomfortable!
Exercise 1: Upward reach and stretch
Keep your legs together, lift your hands upwards, and your fingers face each other. Take a deep breath, draw your abdomen in and lift your chest up, and lift your whole body upwards.
What you'll feel: A lovely stretch through your sides and back. This is great for relieving that compressed feeling as baby grows!
How long: Hold for 5-10 seconds, repeat 5-8 times
Exercise 2: Gentle lean back
Spread your legs apart, straighten your arms, lift the fitness ball from your chest, take a deep breath, lean your body back as far as possible, and keep the posture for a few seconds.
Safety note: Only lean back as far as feels comfortable. This isn't about how far you can go - it's about gentle movement and opening up your chest.
How long: Hold for 3-5 seconds, repeat 5-6 times
Exercise 3: Single leg lift with balance
Lift one leg and keep it parallel to the floor. At the same time, raise your arms and hold the pose for a few seconds. Slowly lower your leg and arm, repeat several times, then switch legs.
Balance tip: It's totally okay to hold onto a wall or chair for support while you're learning this one. Balance can be tricky when you're pregnant!
How long: Hold for 3-5 seconds each side, repeat 4-6 times per leg
Safety tips for using your pregnancy ball
Getting started safely
• Start slow: Even if you're super fit, take it easy at first. Your center of gravity is different now!
• Use support: Keep a wall, chair, or partner nearby, especially when you're new to the ball
• Proper surface: Always use your ball on carpet or a yoga mat - never on slippery floors
• Check inflation: Your ball should be firm but have a little give. Too soft = unstable, too firm = uncomfortable
• Inspect regularly: Check for wear, tears, or loss of air before each use
When to be extra careful
• First trimester: If you're experiencing morning sickness or dizziness, wait until you feel better
• High-risk pregnancy: Always get your doctor's okay first
• Balance issues: If you're feeling particularly unsteady, stick to seated exercises only
• Late pregnancy: After 37 weeks, you might want to focus more on labor prep positions
Stop immediately if you experience:
• Dizziness or lightheadedness
• Vaginal bleeding or fluid leakage
• Contractions or cramping
• Shortness of breath
• Any pain or discomfort
Frequently asked questions
Q: When can I start using an exercise ball during pregnancy?
A: Most women can start in the second trimester (around 12-14 weeks) once morning sickness subsides. Always check with your healthcare provider first!
Q: Can I use my exercise ball as a desk chair while pregnant?
A: Absolutely! Many pregnant women find it more comfortable than a regular chair. Just make sure you take breaks and don't sit for hours without moving.
Q: Will bouncing on the ball induce labor?
A: Gentle bouncing won't induce labor if your body isn't ready, but it can help encourage baby into a good position and may help labor progress once it starts naturally.
Q: What if I feel unstable on the ball?
A: That's completely normal! Start by sitting near a wall or having someone nearby. You can also try a peanut ball, which is more stable. Your balance will improve with practice.
Q: How inflated should my pregnancy ball be?
A: About 60-70% full is ideal during pregnancy. It should be firm enough to support you but soft enough to feel stable. You should sink into it slightly when you sit.
Q: Can I use the same ball after baby arrives?
A: Yes! Your exercise ball is great for postpartum recovery, soothing a fussy baby, and getting back into shape. It's truly a long-term investment.
Q: Do I need a special "pregnancy" ball or is a regular exercise ball okay?
A: A regular anti-burst exercise ball works perfectly fine! Just make sure it's the right size for your height and rated for your weight.
Q: What's the weight limit I should look for?
A: Look for balls rated for at least 300 lbs to ensure safety throughout your pregnancy and beyond.
Your pregnancy ball journey starts here!
Generally speaking, pregnant women who use yoga balls can not only maintain a healthy and graceful body shape, but also help relieve pain during childbirth.
But beyond the physical benefits, your exercise ball can become a trusted companion throughout your pregnancy journey. It's there for you when your back aches, when you need gentle movement, when you're preparing for labor, and even after baby arrives.
Here's what to remember:
• Choose your size based on your height (most pregnant women do great with 65cm or 75cm)
• Make sure your hips are higher than your knees when sitting
• Start with gentle exercises and build up gradually
• Listen to your body - it knows what it needs
• Keep it inflated to about 60-70% for optimal stability
• Use it throughout pregnancy and beyond!
Ready to find your perfect pregnancy ball? Trideer's yoga balls are of high quality and very competitively priced. If you are looking for a reliable yoga ball supplier for your pregnancy journey, check out our selection of anti-burst, professional-grade balls designed to support you every step of the way.
Remember, mama - you're doing an amazing job growing that little human. Your exercise ball is just one more tool to help you feel comfortable, strong, and prepared for the incredible journey ahead. You've got this! 💪🤰
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any exercise program during pregnancy, especially if you have any complications or concerns.
