Moderate exercise during pregnancy is very beneficial. Pregnant women can do some gentle exercise, such as yoga, which is of great benefit to the body and the fetus. One of the most popular and effective tools for prenatal exercise is the pregnancy ball - but choosing the right size is crucial for safety, comfort, and effectiveness.
In this comprehensive guide, you'll learn exactly how to choose the correct pregnancy ball size for your height, how to test if it's the right fit, and why size matters so much for your pregnancy journey.
Why does pregnancy ball size matter?
Choosing the correct size pregnancy ball isn't just about comfort - it's essential for safety and effectiveness. Here's why size matters:
Safety considerations
Proper stability: A ball that's too small or too large can compromise your balance, increasing the risk of falls - especially as your center of gravity shifts during pregnancy.
Correct posture: The right size ensures your knees are positioned lower than your hips, which is crucial for pelvic alignment and spinal health.
Optimal support: Proper sizing provides the right amount of support for your changing body weight and shape.
Effectiveness for labor preparation
Pelvic positioning: The correct size helps open your pelvis properly, encouraging baby to move into the optimal position for birth.
Exercise efficiency: Proper sizing ensures you're getting the maximum benefit from your exercises and movements.
Comfort during use: The right fit means you can use the ball for longer periods without discomfort, maximizing its benefits.
What are the benefits of birthing balls?
Before we dive into sizing, let's understand why getting the right pregnancy ball is so important:
1. Pain relief and comfort: Pregnant women can use the birthing ball to adopt a comfortable posture, which can not only reduce the pain caused by pregnancy, but also shorten the delivery time.
2. Pelvic floor strengthening: As the body moves, the yoga ball vibrates up and down to exercise the pelvic floor muscles and increase the elasticity of the pelvic floor muscles, which is of great benefit to improving the productivity of childbirth during delivery.
3. Optimal baby positioning: Using the delivery ball exercise can promote the pelvic relaxation of pregnant women and the descent of the fetus. When the fetus is in an inverted position, it is helpful for the rotation of the fetus.
4. Labor support: In the second stage of labor, use the birthing ball to take a squatting position, which can expand the pelvic space and exercise the strength of the anal sphincter.
5. Postpartum recovery: After childbirth, practice yoga with the birthing ball, which can maintain the elasticity of the thighs, buttocks, and abdominal muscles, which is conducive to restoring the original body shape after childbirth.
If pregnant women are practicing yoga or preparing for labor, they need to choose the right yoga ball size in advance to maximize these benefits.
How big is the pregnancy ball for pregnant women?
The choice of pregnancy ball size needs to be determined according to the height of the pregnant woman. There are many diameters of yoga balls available, such as 45 cm, 55 cm exercise ball, 65 cm yoga ball, 75 cm, etc.
Standard sizing guide by height
For heights 155cm-160cm (5'1" - 5'3"): Choose a delivery ball with a diameter of 55cm. If you are petite, this smaller size will provide the best support and proper knee-to-hip positioning.
For heights 160cm-165cm (5'3" - 5'5"): Choose a delivery ball with a diameter of 65cm. This is the most common size and works well for average-height pregnant women.
For heights 165cm-175cm (5'5" - 5'9"): Choose a delivery ball with a diameter of 75cm. Taller pregnant women need this larger size to maintain proper posture and positioning.
For heights over 175cm (5'9"+): Consider a 75cm ball, or even an 85cm ball if available. The 75cm size is more suitable for taller individuals to ensure knees remain lower than hips.
Quick reference sizing chart
45cm ball: Under 150cm (4'11") - rarely used for pregnancy
55cm ball: 150-160cm (4'11" - 5'3")
65cm ball: 160-170cm (5'3" - 5'7")
75cm ball: 170-180cm (5'7" - 5'11")
85cm ball: Over 180cm (5'11"+)
Important note: For pregnancy balls, always choose a ball with guaranteed quality and better elasticity. Professional-grade balls like those from Trideer are designed to support the extra weight and provide the durability needed throughout pregnancy.
How to test if your pregnancy ball is the right size
Height is a good starting point, but the ultimate test is how the ball fits your body. Here's how to check:
The knee-to-hip test (most important)
Step 1: Sit on the fully inflated ball with your feet flat on the floor, hip-width apart.
Step 2: Check your knee position - your knees should be approximately 10cm (4 inches) LOWER than your hips.
Step 3: Your thighs should slope slightly downward from hips to knees, not upward.
Step 4: You should be able to maintain this position comfortably without straining.
Why this matters: When your knees are lower than your hips, your pelvis tilts forward slightly, which:
• Opens the pelvic inlet for baby to descend
• Encourages optimal fetal positioning
• Reduces pressure on your lower back
• Promotes better posture
• Makes the ball more effective for labor preparation
The 90-degree rule
When sitting on the ball:
• Your hips and knees should NOT both be at 90-degree angles
• Your hip angle should be slightly more than 90 degrees (more open)
• Your knee angle can be around 90 degrees or slightly less
• Your feet should be completely flat on the floor with no heel lifting
The stability test
Balance check: You should feel stable and secure on the ball, not like you're perched precariously on top of it.
Movement test: You should be able to gently bounce and rock without feeling unstable or unsafe.
Getting on/off test: You should be able to sit down and stand up from the ball safely and comfortably.
Common sizing mistakes to avoid
Mistake #1: Choosing a ball that's too small
Signs it's too small:
• Your knees are higher than your hips when sitting
• You feel like you're squatting rather than sitting
• Your thighs slope upward from hips to knees
• You feel unstable or like you might roll off
Problems this causes: Closes the pelvis instead of opening it, puts strain on knees and hips, defeats the purpose of using the ball for labor preparation.
Mistake #2: Choosing a ball that's too large
Signs it's too large:
• Your feet don't reach the floor comfortably
• You feel like you're sitting too high
• You can't maintain balance easily
• Your legs dangle or you're on your tiptoes
Problems this causes: Unsafe and unstable, difficult to get on and off, can't use effectively for exercises, increased fall risk.
Mistake #3: Incorrect inflation
Under-inflated: Ball is too soft, sinks too much when you sit, doesn't provide proper support.
Over-inflated: Ball is rock-hard, uncomfortable to sit on, may be unsafe and more prone to bursting.
Correct inflation: Firm but with slight give when you press on it. Should compress slightly when you sit but maintain its shape.
Inflation tips for optimal sizing
How to inflate your pregnancy ball correctly
1. Initial inflation: Inflate the ball to about 80% of its maximum diameter initially.
2. Let it rest: Allow the ball to sit for 24 hours. The material will stretch and settle.
3. Top up: Add more air the next day to reach the correct diameter for your size.
4. Test and adjust: Sit on the ball and check the knee-to-hip positioning. Adjust air as needed.
Measuring your ball's diameter
Wall method:
• Mark the desired height on a wall (55cm, 65cm, or 75cm from the floor)
• Inflate the ball until the top reaches that mark
• This ensures accurate sizing
Inflation maintenance
• Check inflation weekly - balls naturally lose air over time
• Top up as needed to maintain proper size
• In colder weather, balls may need more frequent inflation
• Store away from direct sunlight and heat sources
What problems should be paid attention to when using the birthing ball
When pregnant women practice with a yoga ball, safety should always be the top priority. Here are essential precautions:
Safety essentials
Footwear and clothing: When pregnant women practice yoga, they should pay attention to wearing shoes that must have non-slip properties, wear well-ventilated yoga clothes, and prepare water, towels, etc. in advance.
Appropriate exercises: Pregnant women can practice some movements that are suitable for pregnant women. Do not do difficult and intense movements like other students, so as to avoid harm to the body and fetus due to dangerous movements.
Timing and supervision
1. Optimal timing: After 36 weeks of pregnancy, you can use the pregnancy ball more intensively to speed up the labor process and shorten the delivery time. However, you can start using it earlier in pregnancy for gentle exercise and comfort.
2. Supervision required: Someone needs to be nearby when using the birthing ball, especially in late pregnancy. When sitting on the ball, the center of gravity of your body should be on the back 2/3 of the ball, with legs separated and supported on the ground, and the knee joint at approximately 90 degrees.
Additional safety guidelines
Surface matters:
• Always use the ball on carpet or a non-slip mat
• Never use on slippery floors like tile or hardwood without a mat
• Ensure adequate space around you
• Keep the ball away from sharp objects
Physical limitations:
• Stop immediately if you feel pain, dizziness, or discomfort
• Don't use if you have certain pregnancy complications - consult your doctor
• Avoid if you've been prescribed bed rest
• Start slowly and build up duration gradually
Ball quality and maintenance:
• Choose anti-burst, professional-grade balls
• Check for wear, tears, or damage before each use
• Don't exceed the weight capacity
• Replace if the ball shows signs of deterioration
Using your pregnancy ball as a fitness tool
Birthing ball can also be used as a sports tool for fitness before and after delivery. It will produce a massage effect when it comes into contact with the human body, which is good for the blood circulation of the body.
Exercise guidelines
Movement principles: When exercising, you should pay attention to slow movements, must have a regular rhythm, and pay attention to relaxing your body.
Benefits of ball exercises: Practicing yoga with a pregnancy ball can reduce the pressure on pregnant women and enhance the endurance of limbs and spine. It is a very beneficial exercise.
Recommended exercises by trimester
Second trimester (weeks 13-27):
• Gentle sitting and bouncing
• Hip circles
• Pelvic tilts
• Seated stretches
• Duration: 10-15 minutes daily
Third trimester (weeks 28-36):
• All second trimester exercises
• Figure-8 hip movements
• Leaning forward over the ball
• Wall squats with ball support
• Duration: 15-20 minutes, 1-2 times daily
Late pregnancy (weeks 37-40):
• Intensive use to encourage labor
• Frequent bouncing and rocking
• Extended sitting sessions
• Practice labor positions
• Duration: 20-30 minutes, multiple times daily
Frequently Asked Questions
Q: Can I use a regular exercise ball instead of a pregnancy ball?
A: Yes! Pregnancy balls and exercise balls are the same product. Just ensure it's the right size, anti-burst quality, and properly inflated.
Q: What if I'm between two sizes?
A: Go with the larger size. It's easier to slightly under-inflate a larger ball than to make a smaller ball work properly. The key is achieving the correct knee-to-hip positioning.
Q: Can I adjust the size by changing the inflation?
A: Slightly, yes. You can fine-tune the fit by adding or removing a bit of air, but you can't make a 55cm ball work like a 75cm ball. Start with the right size for your height.
Q: When should I buy my pregnancy ball?
A: Ideally in your second trimester (around 13-20 weeks). This gives you time to get comfortable with it before you really need it in late pregnancy and labor.
Q: Will my pregnancy ball size change as I gain weight?
A: No, sizing is based on your height, not your weight. However, you may need to adjust inflation slightly as your pregnancy progresses for optimal comfort.
Q: Can I use the same ball after pregnancy?
A: Absolutely! Your pregnancy ball becomes a great tool for postpartum recovery exercises, soothing baby, and general fitness. It's a long-term investment.
Q: How do I know if my ball is anti-burst quality?
A: Look for balls specifically labeled as "anti-burst" or "burst-resistant." These are made with thicker material that deflates slowly if punctured rather than bursting suddenly. Professional brands like Trideer always use anti-burst materials.
Q: My ball seems to lose air quickly. Is this normal?
A: Some air loss is normal, especially when new. However, if you're adding air more than once a week, check for small leaks. Temperature changes can also affect inflation.
Conclusion: Getting the right size matters
Choosing the correct pregnancy ball size is one of the most important decisions you'll make when preparing for labor and maintaining comfort during pregnancy. The right size ensures:
• Safety: Proper stability and balance throughout your pregnancy
• Effectiveness: Maximum benefit from exercises and positioning
• Comfort: Ability to use the ball for extended periods
• Optimal positioning: Proper pelvic alignment for labor preparation
• Confidence: Peace of mind that you're using the right tool correctly
Remember the key sizing principles:
1. Choose based on your height using the sizing chart
2. Test the fit - knees should be lower than hips
3. Ensure proper inflation - firm but with slight give
4. Prioritize quality - choose anti-burst, professional-grade balls
5. When in doubt, go slightly larger rather than smaller
A quality pregnancy ball in the correct size, like those from Trideer, will support you throughout pregnancy, labor, and postpartum recovery. It's an investment in your comfort, your baby's positioning, and your birth experience.
Ready to choose your perfect size? Use the sizing guide above, test the fit, and start enjoying the many benefits of your pregnancy ball today!
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 or if you have any concerns about using a pregnancy ball.
