Summary: Choosing the right size of exercise ball can be a particularly daunting task, especially during pregnancy. Exercise balls are designed to help relieve pain and discomfort, improve balance and posture and help stretch and tone muscles. The benefits for pregnant women are numerous, including easing back pain and improving fetal positioning. In this article, we’ll discuss what size exercise ball to use during pregnancy and how to choose the right one.
1. Understanding Exercise Balls
Exercise balls come in various sizes ranging from 45cm to 85cm in diameter. The size of an exercise ball is important because it determines its effectiveness in providing support and stability while working out. When using an exercise ball, it should be large enough to offer full support and stability, and small enough to allow for proper movement and exercise.
For pregnant women, a properly sized exercise ball is essential for a healthy and safe workout routine. A smaller exercise ball may provide less stability, while a larger ball may cause discomfort in certain positions or exercises. It’s important to choose the right size exercise ball to ensure comfort and safety.
The size of the exercise ball can also affect the intensity of your workout. Using a larger ball will make some exercises more challenging than if you use a smaller one. However, it’s crucial to avoid overexerting yourself during pregnancy. Thus, it’s important to choose a size that easily accommodates your fitness level and offers sufficient stability and support.
2. How to Determine the Right Size Exercise Ball
The simplest way to choose the right exercise ball size is by measuring your height. This will help you to determine the correct diameter of the ball that will fit your body frame adequately. To do this, sit on your chair with your feet flat on the ground and measure the distance between your feet and your knee.
Once you have the measurement, consult a sizing chart to know the recommended size to choose. Generally, if you are between 4’11” and 5’4″, a 55cm exercise ball should be ideal, while people who are between 5’5″ and 5’11” should go for a 65cm exercise ball.
If you are over 6 feet tall, a 75cm ball is a great pick. However, if you want to use the ball specifically for pregnancy, it’s advisable to choose a size up from the recommended size as pregnancy can make you add weight and alter your center of gravity. A larger ball will offer more stability and support in any position or exercise.
3. What Size Exercise Ball for Different Exercises
For various exercises related to pregnancy, different size balls may be more suitable than others. For instance, during late pregnancy, a larger ball can aid push relief in case of labor pain. During earlier stages, a medium sized ball will suffice for general exercises such as pelvic tilts, squats, and hip circles.
If you plan on using an exercise ball for stretching and relaxation, a bigger ball will provide more comfort and support. Exercises like yoga poses may require you to hold positions for longer periods comfortably, which a larger ball can help with.
However, if you’re planning on using the ball for resistance and strength training workouts, a smaller ball may be ideal. A small ball will help increase the intensity of your workout routine by providing less stability and forcing your muscles to work harder to keep you balanced.
4. Safety Precautions for Using Exercise Balls During Pregnancy
Exercise balls are relatively safe for pregnant women to use, but there are certain precautions to keep in mind. Firstly, always consult with your doctor before starting a new fitness routine. Make sure the exercises you engage in are safe for you and your baby.
Additionally, make sure to choose a good quality ball made of durable material that’s built to withstand your weight and exercise. A ball that’s not strong enough may deflate or cause an accident, which can be harmful to both you and your baby.
When sitting on the ball, always ensure it’s placed on a stable surface and never leave it unattended with a child or pets nearby. Lastly, avoid over-exerting yourself and stop exercising immediately when you feel any pain or discomfort.
Exercise Balls can be an excellent tool for pregnant women to stay healthy and fit. They provide multiple benefits ranging from core strengthening to back pain relief. However, choosing the right size of an exercise ball is crucial to ensure comfort, support, and prevent injuries.
It’s essential to follow proper safety guidelines while using an exercise ball during pregnancy to avoid any accidents or harm. Always consult with a doctor before engaging in any new fitness routine and listen to your body to avoid over-exertion.
Choosing the right size and using it correctly can turn the exercise ball into a lifesaver, ensuring maximum support and comfort during pregnancy. Now that you have the necessary information, go ahead and pick the perfect size for your next workout session.