What Size Yoga Ball for Pregnancy? A Height-Based Sizing Guide
The right yoga ball size for pregnancy depends on your height: a 55 cm ball if you are 5'0"–5'5" (152–165 cm), a 65 cm ball if you are 5'6"–6'0" (167–183 cm), and a 75 cm ball if you are 6'1"–6'7" (185–200 cm) or taller. The fit test is simple: sitting on the fully inflated ball with feet flat on the floor, your hips should be level with or slightly higher than your knees.
Many midwives and prenatal teachers actually suggest sizing up rather than down during pregnancy, because a slightly taller ball keeps the hips above the knees and makes standing up easier as your bump grows. These are the same three sizes used on our general yoga ball size chart — pregnancy doesn't change the diameter options, it changes how strict you should be about sizing up. Below you will find the full sizing chart, an inflation check, peanut ball sizes for labor, and safety guidelines. For a broader look at using the ball day to day, see our guide to using a yoga ball during pregnancy.
Yoga ball size chart by height
| Your height | Ball size | Notes for pregnancy |
|---|---|---|
| 5'0"–5'5" (152–165 cm) | 55 cm | Consider sizing up to 65 cm as the third trimester progresses |
| 5'6"–6'0" (167–183 cm) | 65 cm | The most common choice; fits most birthing-ball uses |
| 6'1"–6'7" (185–200 cm) | 75 cm | Also useful for shorter users who prefer a higher sitting position |
Pregnancy adjustment: many prenatal instructors recommend sizing up one increment (55 → 65 cm, or 65 → 75 cm) in the third trimester, for extra hip clearance as your bump grows. If you are under 5'0" (152 cm) or over 6'7" (200 cm), the 45 cm and 85 cm sizes on our general yoga ball size chart apply the same way.
These are the same sizes used for ordinary exercise balls — a birthing ball is simply an anti-burst exercise ball used during pregnancy and labor. What changes is how strict you should be about the fit and the quality of the ball.
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How to check the fit once the ball is inflated
- Inflate fully over two sessions. Inflate to about 80 percent, let the material stretch for a few hours, then top it up to the listed diameter.
- Sit with feet flat and hip-width apart. Your knees should bend at roughly 90 degrees, with hips level with or just above the knees.
- Press the surface. A correctly inflated ball gives an inch or two under firm pressure. A squishy ball sits you too low and strains the lower back.
- Check the weight rating. Look for an anti-burst ball rated at 500 lbs / 225 kg or more — standard for reputable birthing balls.
- RANGE OF SIZES FOR A PERFECT WORKOUT: Core Balance Gym Balls come in a choice of sizes to suit your height and workout in comfort. Check out our size guide (image 5) to determine whether you need a 55cm, 65cm, 75cm, or 85cm ball. As an added bonus, each gym ball includes a pump and tape measure to easily inflate to the correct capacity.
- DEVELOP YOUR CORE STRENGTH & BALANCE: By creating instability when you sit, lie, or lean on it, a gym ball forces you to engage your core muscles in order to maintain your stability. As well as strengthening your core and improving your balance, a gym ball workout is a winning way to tone your muscles, develop your posture, and improve your flexibility.
- NO DANGER OF BURSTING OR SLIPPING: Because Core Balance Gym Balls are made from durable anti-burst PVC, there’s no danger of them bursting if they get punctured. Instead, they’ll slowly deflate to ensure your safety. In addition, the gym balls are covered in anti-slip lines to provide optimum grip on smooth flooring and prevent them sliding around.
- TAKE YOUR WORKOUT TO A NEW LEVEL: Gym balls are a versatile fitness aid which can be easily incorporated into a wide range of exercises, including crunches, bridges, dumbbell workouts, yoga, Pilates, and more. As well as targeting the usual muscles, adding instability to exercises has the added benefit of giving your core stabiliser muscles a serious workout.
- USE AS A CHAIR OR BIRTHING BALL: If you sit at a desk all day, you can use a gym ball as a chair to improve your core strength and balance while sitting. Plus, you can use a gym ball as a birthing ball for prenatal exercises, and to reduce discomfort during pregnancy and labour. Physios also use gym balls to help people rebuild their core strength after injury.
Why the right size matters during pregnancy
- Posture and back relief: sitting with hips above knees encourages a gentle forward pelvic tilt, which many women find eases late-pregnancy back ache.
- Pelvic positioning: upright, open-hip sitting is commonly recommended by midwives to give the baby room to settle into a favorable position. Evidence here is observational rather than conclusive, but the position is comfortable and does no harm.
- Safety: a ball that is too large leaves your feet without firm contact on the floor, which is a fall risk — exactly what you want to avoid as your center of gravity shifts.
If you are building a broader practice around your pregnancy, our guides on when to start prenatal yoga and prenatal yoga poses pair well with ball work.
Is an exercise ball good for pregnancy?
Yes, when it's the right size and a quality anti-burst build: it supports posture, eases lower-back and pelvic discomfort, and encourages an upright sitting position that many women find more comfortable than a chair as the bump grows. It isn't a substitute for your doctor's or midwife's advice if you have a high-risk pregnancy or another complication — check with them first.
Using the ball during labor — and peanut ball sizes
During labor, a round ball supports upright sitting, gentle bouncing, rocking, and leaning forward over the ball on hands and knees. Many hospitals provide them; if you bring your own, confirm the size that fits you using the chart above. If you're looking for a fuller routine to try in the meantime, our guide to yoga ball exercises for pregnancy covers trimester-by-trimester moves.
Some parents ask whether bouncing or rocking on the ball can speed up dilation. There is no solid evidence for that: gentle bouncing doesn't induce labor. What it can do is ease discomfort, encourage an upright position, and help the baby settle lower into the pelvis once labor is already underway — treat it as comfort, not a way to move labor along faster.
A peanut ball is a different tool: a peanut-shaped ball placed between the knees while lying on your side, used to keep the pelvis open during epidural labor or rest. Typical guidance:
| Peanut ball size | Generally suits |
|---|---|
| 40 cm | Petite women, or use between knees while side-lying |
| 50 cm | Average height — the most commonly used size in hospitals |
| 60 cm | Taller women or wider hip placement |
| 70–80 cm | Rarely needed; mostly for very tall users |
If you are unsure, ask your hospital or doula which sizes they stock — many maternity units carry 50 and 60 cm peanut balls.
Pregnancy ball vs. regular gym ball — is there a difference?
No. A "pregnancy ball" or "birthing ball" is the same type of anti-burst exercise ball sold for general fitness — there's no separate pregnancy-specific construction. What changes is the size recommendation for your height (see the chart above) and making sure the weight rating is at least 500 lbs / 225 kg, which most quality anti-burst balls already meet.
Safety tips for ball use while pregnant
- Place the ball on a non-slip surface or yoga mat, away from furniture edges — a thick yoga mat underneath adds grip and cushioning.
- Keep one hand on a wall or sturdy chair the first few times you sit down or stand up.
- Avoid lying back over the ball or doing balance drills on it while pregnant.
- Inspect for scratches or punctures regularly, and keep it away from pets and sharp objects.
- Stop and rest if you feel dizzy, short of breath, or experience any pain or contractions.
This article is general information, not medical advice. Always check with your doctor or midwife before starting ball exercises during pregnancy, especially if you have a high-risk pregnancy, placenta previa, or any complication.
For most women between 167 and 183 cm tall (5'6"–6'0"), a 65 cm ball is the right fit. Choose 75 cm if you are 185 cm (6'1") or taller, or if you prefer sitting higher so your hips stay clearly above your knees — a position many find more comfortable in late pregnancy.
Essentially yes. A birthing ball is an anti-burst exercise ball marketed for pregnancy and labor. Any quality anti-burst ball with a weight rating of at least 500 lbs works — the important parts are the correct size for your height and proper inflation.
You can sit on a correctly sized ball at any point in pregnancy once your doctor or midwife confirms it is safe for you. Many women start using it for desk sitting and gentle hip circles in the second trimester, add bouncing once it feels comfortable, and rely on it more heavily in the third.
There is no solid evidence that bouncing induces labor. What gentle bouncing and rocking can do is ease discomfort, encourage an upright position, and help the baby settle lower into the pelvis once labor is near. Treat it as comfort, not induction.
Most maternity units stock 50 cm and 60 cm peanut balls. A 50 cm ball suits women of average height when placed between the knees while side-lying; taller women or wider positions usually call for the 60 cm size.
Yes, when it's the right size and a quality anti-burst build: it helps with posture, eases lower-back discomfort, and supports an upright sitting position. It doesn't replace your doctor's or midwife's advice if you have a high-risk pregnancy or another complication.
No: it's the same type of anti-burst exercise ball. What changes is which size is recommended for your height, and making sure the weight rating is at least 500 lbs / 225 kg.
Interested in teaching? See our guide to prenatal yoga certification.
Have a correction? Contact us.
Last update 2026-09-10. Price and product availability may change.
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