Under 5’3” (160 cm): get a ball that inflates to around 21. 6 in (55 cm). Between 5’3” (160 cm) and 5’8” (172 cm): get a ball that inflates to 25. 5 in (65 cm). Over 5’8” (172 cm): get a ball that inflates to 29. 5 in (75 cm).

If you’re buying a ball specifically for pregnancy, it should be anti-burst automatically. You can also double check the weight limit to make sure the ball is the right size for you.

If you’re unsure about your inflation, check the manufacturer’s instructions. Usually, inflating the ball to about 70% of its size is perfect.

You should also make sure there aren’t any large objects nearby that you could hurt yourself on. Cabinets and tables can be a hazard if you fall backwards or to the side.

Once you get the hang of getting on and off the ball, you don’t need to use a spotter anymore.

This is a great workout to start out with since it’s so mild. You can do this during any trimester as long as your doctor gives you the okay. Just balancing yourself as you sit on the ball will help strengthen your core. [5] X Expert Source Wendy PowellMaternal Health & Exercise Specialist Expert Interview. 24 September 2020.

Start slow, and try to work up to 10 repetitions. If you’re worried about losing your balance, have someone stand next to you to grab onto just in case. If you’re in your second or third trimester and you’re having persistent bleeding or placenta problems, stick to rocking back and forth on the ball instead of heavier exercises. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

You’ll feel this in your shoulder blades as you pull backwards. Try to do at least 15 repetitions at one time. Make sure the band stays underneath your feet! If it flies toward you, you could really hurt yourself.

Try to work up to doing 15 reps at a time. If you want an added challenge, wrap the band around your hands for extra resistance.

You can do up to 10 repetitions of this exercise.

Try to work up to 10 repetitions of this stretch. If you’re worried about losing your balance, have someone stand nearby to catch you.

Have your partner or a friend stand behind you and rub your back or your shoulders while you rock if you’d like some extra comfort.

You can also hold this position while kneeling next to a bed or a chair. It’s best to practice these positions at home before you go into labor so you know how to do them when the time comes.

You can rock in the rhythm of your contractions to help with the pain and discomfort.

Sitting on the ball will also help take the pressure off any stitches. If you’re breastfeeding, sitting on the ball can help you keep your posture better than sitting on a couch or sofa.

You might not have the energy to exercise right after childbirth, which is totally fine. Wait until you and your doctor both think you’re up for it before trying to work out.

Make sure you have a good balance on the ball before trying to hold your baby while sitting on it. If you’re worried about falling over, have someone nearby to help you just in case.

If you ever feel any pain, dizziness, or nausea, stop exercising. Exercising can lift your mood and help you recover from childbirth faster.