Using an exercise ball during pregnancy is one of the safest and most effective ways to stay active, relieve discomfort, and prepare your body for labor. Also known as a birthing ball, this simple tool can help ease back pain, improve posture, strengthen your core, and even facilitate labor progression. In this comprehensive guide, we'll share 10 essential exercise ball exercises that are safe and beneficial throughout your pregnancy journey.

Benefits of Using an Exercise Ball During Pregnancy

Before we dive into the exercises, let's explore why a pregnancy ball is such a valuable tool:

• Relieves back and pelvic pain - Gentle movements help reduce pressure on your spine and pelvis
• Improves posture - Sitting on the ball naturally encourages proper spinal alignment
• Strengthens core muscles - Maintains stability and balance needed for pregnancy and delivery
• Encourages optimal fetal positioning - Hip movements help baby move into the best position for birth
• Increases pelvic flexibility - Opens the pelvis and prepares it for labor
• Reduces stress and anxiety - Gentle rocking motions are naturally calming
• Facilitates labor progression - Movement during labor can help baby descend and reduce pain

Safety Guidelines Before You Begin

Important: Always consult with your healthcare provider before starting any exercise program during pregnancy.

• Use only an anti-burst ball rated for at least 2,000 lbs for safety
• Ensure the ball is properly inflated - when seated, your knees should be at 90-degree angles
• Practice on a non-slip surface or yoga mat
• Have a chair or wall nearby for support if needed
• Stop immediately if you experience pain, dizziness, or unusual symptoms
• Stay hydrated and avoid overheating
• Listen to your body - pregnancy is not the time to push limits

Choosing the Right Size Pregnancy Ball

Most pregnant women find a 65cm ball ideal, but size depends on your height:

• 55cm ball: If you're under 5'4"
• 65cm ball: If you're 5'4" to 5'10" (most common)
• 75cm ball: If you're over 5'10"

When seated, your hips should be level with or slightly higher than your knees. Read our complete exercise ball size guide for more details.

10 Best Pregnancy Exercise Ball Exercises

1. Pelvic Tilts

Benefits: Relieves lower back pain, strengthens abdominal muscles, improves posture

How to do it:

1. Sit upright on the ball with feet flat on the floor, hip-width apart
2. Place hands on hips or rest them on your thighs
3. Gently tilt your pelvis forward, arching your lower back slightly
4. Then tilt your pelvis backward, rounding your lower back
5. Rock slowly back and forth for 10-15 repetitions

When to do it: Throughout all trimesters, especially helpful in the third trimester for back pain

2. Hip Circles

Benefits: Opens the pelvis, encourages optimal fetal positioning, relieves hip tension

How to do it:

1. Sit on the ball with good posture, feet firmly planted
2. Slowly rotate your hips in a circular motion, as if drawing a circle with your pelvis
3. Complete 10 circles in one direction
4. Reverse and complete 10 circles in the opposite direction
5. Keep movements slow and controlled

When to do it: Excellent throughout pregnancy and during early labor

3. Gentle Bouncing

Benefits: Relieves pressure, encourages baby to descend, provides comfort during contractions

How to do it:

1. Sit centered on the ball with feet shoulder-width apart
2. Gently bounce up and down with small, controlled movements
3. Keep your core engaged and maintain good posture
4. Bounce for 2-5 minutes at a time

When to do it: Safe throughout pregnancy, especially helpful during labor

4. Figure-8 Hip Movements

Benefits: Increases pelvic mobility, helps baby rotate into optimal position, relieves discomfort

How to do it:

1. Sit on the ball with hands on hips or thighs
2. Move your hips in a figure-8 pattern
3. Keep movements smooth and flowing
4. Complete 5-10 figure-8s in each direction

When to do it: Third trimester and during labor

5. Wall Squats with Ball

Benefits: Strengthens legs and glutes, opens pelvis, prepares for pushing during labor

How to do it:

1. Place the ball between your lower back and a wall
2. Stand with feet shoulder-width apart, slightly in front of you
3. Slowly lower into a squat position, rolling the ball down the wall
4. Lower only as far as comfortable (aim for thighs parallel to floor)
5. Push through your heels to return to standing
6. Repeat 8-12 times

When to do it: Second and third trimesters (avoid if you have pelvic pain)

6. Seated Marching

Benefits: Improves circulation, reduces swelling, gentle cardio exercise

How to do it:

1. Sit upright on the ball with good posture
2. Lift one foot off the ground, bringing your knee up
3. Lower it back down and repeat with the other leg
4. Alternate legs in a marching motion for 1-2 minutes
5. Keep your core engaged for stability

When to do it: Safe throughout all trimesters

7. Side-to-Side Sway

Benefits: Relieves hip and lower back tension, calming and meditative

How to do it:

1. Sit on the ball with feet wide apart for stability
2. Gently sway your hips from side to side
3. Keep movements slow and rhythmic
4. Continue for 2-3 minutes
5. Focus on your breathing

When to do it: Throughout pregnancy and during labor for pain relief

8. Kneeling Lean-Forward Position

Benefits: Relieves back labor pain, helps baby rotate, provides rest during labor

How to do it:

1. Kneel on a soft surface (yoga mat or cushion)
2. Place the ball in front of you
3. Lean forward and drape your upper body over the ball
4. Rest your arms on top of the ball
5. Rock gently side to side or forward and back
6. Hold for as long as comfortable

When to do it: Third trimester and especially during labor

9. Pelvic Floor Engagement

Benefits: Strengthens pelvic floor muscles, prepares for delivery, aids postpartum recovery

How to do it:

1. Sit upright on the ball with neutral spine
2. Take a deep breath in
3. As you exhale, gently engage your pelvic floor muscles (as if stopping urine flow)
4. Hold for 3-5 seconds
5. Release and relax completely
6. Repeat 10 times

When to do it: Throughout all trimesters (consult your provider if you have pelvic floor issues)

10. Seated Cat-Cow Stretch

Benefits: Relieves back tension, improves spinal flexibility, encourages baby into optimal position

How to do it:

1. Sit on the ball with hands on knees
2. Inhale and arch your back gently, lifting your chest (cow pose)
3. Exhale and round your spine, tucking your chin (cat pose)
4. Flow between these positions 8-10 times
5. Move with your breath

When to do it: Safe throughout all trimesters

Using Your Exercise Ball During Labor

Your birthing ball can be one of your most valuable tools during labor:

• Early labor: Gentle bouncing and hip circles help you stay mobile and comfortable
• Active labor: Leaning forward over the ball while kneeling can relieve back labor pain
• Between contractions: Sitting and swaying provides rest and comfort
• Encouraging descent: Upright positions on the ball use gravity to help baby move down

Tip: Bring your own birthing ball to the hospital or birthing center, as they may not have one available.

Postpartum Recovery with Your Exercise Ball

Your pregnancy ball continues to be useful after delivery:

• Gentle sitting and bouncing while holding baby (soothing for both of you)
• Gradual return to pelvic floor exercises
• Core strengthening once cleared by your healthcare provider
• Relief from postpartum back pain

Tips for Success

• Start slowly: Begin with 5-10 minutes and gradually increase
• Make it a habit: Use your ball while watching TV, reading, or working
• Combine exercises: Create a 15-20 minute routine with your favorites
• Stay consistent: Daily practice provides the most benefit
• Involve your partner: They can provide support and learn comfort measures for labor

When to Avoid Exercise Ball Exercises

Consult your healthcare provider before using an exercise ball if you have:

• High-risk pregnancy complications
• Placenta previa or other placental issues
• Preterm labor risk
• Severe pelvic pain or SPD (symphysis pubis dysfunction)
• Cervical insufficiency
• Bleeding or ruptured membranes

Choosing the Right Pregnancy Ball

Safety is paramount when selecting a birthing ball. Look for:

• Anti-burst technology - Must be rated for at least 2,000 lbs
• Non-slip surface - Textured finish prevents sliding
• Professional grade - Hospital-quality materials
• Proper size - 65cm works for most pregnant women
• Includes pump - For easy inflation to correct firmness

All Trideer pregnancy balls meet these safety standards and are trusted by expectant mothers and birth professionals worldwide.

Start Your Pregnancy Exercise Ball Journey Today

Incorporating these 10 exercises into your daily routine can make a significant difference in your pregnancy comfort and labor experience. Whether you're in your first trimester or approaching your due date, it's never too late to start using a birthing ball.

Remember, every pregnancy is unique. Listen to your body, move at your own pace, and always prioritize safety. With consistent practice, you'll build strength, flexibility, and confidence for the incredible journey of childbirth.

Ready to get started? Browse our collection of anti-burst pregnancy balls and begin your journey to a more comfortable pregnancy and empowered birth experience.