Measure yourself to find your size! If you are closer to a smaller or larger size, choose it. I was a 39 inch size so I went for the large. I could definitely use the environment instead. I only have two holes left, but the strap sags too much. It also comes with a hole punch! I will definitely order a set of media. I can cut them smaller for my high waist. Overall great bands for the money. You are solid!
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