Best Exercise Ball for Pregnancy Workouts 2026

Pregnancy is one of the most transformative chapters of a woman's life — and staying active throughout it can make a world of difference for your comfort, recovery, and birth experience. One of the most recommended tools by OBs, midwives, and prenatal fitness coaches? A pregnancy exercise ball.

In this guide, we'll cover the best birthing ball exercises for every trimester, how to choose the right size, safety tips, and our top product pick for 2026. Already have a ball? Check out our Birthing Ball Exercise Guide for 10 detailed moves.

Why Every Pregnant Woman Should Have a Birthing Ball

A pregnancy exercise ball isn't just for labor — it's a versatile tool you can use from your first trimester all the way through postpartum recovery. Here's why it's so highly recommended:

Relieves back pain & pelvic pressure — Sitting upright on the ball opens the pelvis and takes pressure off your lower spine — a game-changer as your bump grows.
Encourages optimal baby positioning — Gentle rocking and circular movements can help guide your baby into a head-down, anterior position before labor.
Strengthens core & pelvic floor — Low-impact stability exercises build the muscles you'll rely on most during labor and delivery.
Reduces labor pain — Rhythmic movement on the ball during contractions can ease discomfort and keep labor progressing naturally.
Improves circulation — Gentle bouncing and rocking promote blood flow, reducing swelling and leg cramps common in late pregnancy.

"I used my Trideer birthing ball from week 28 right through active labor. My midwife said my baby was in a perfect position and my labor was shorter than average. I'm convinced the ball helped!" — Emma S., first-time mom

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Best Birthing Ball Exercises for Each Trimester

Pregnant woman doing hip rocking exercise on Trideer mint birthing ball for prenatal workout

These birthing ball exercises are safe, midwife-approved, and effective at every stage of pregnancy. Always consult your healthcare provider before starting any new exercise routine.

🌱 First Trimester (Weeks 1–12): Build Your Foundation

Seated Hip Circles — Sit on the ball with feet hip-width apart. Slowly rotate your hips in large circles, both directions. Warms up the pelvis and builds core awareness from the very beginning.

Pelvic Floor Pulses — Seated upright on the ball, gently contract and release your pelvic floor muscles. Strengthens the muscles that support your growing uterus and will help during delivery.

🌼 Second Trimester (Weeks 13–26): Stay Strong & Comfortable

Wall Squats with Ball — Place the ball between your lower back and a wall. Slowly squat until thighs are parallel, then rise. Builds glutes, quads, and keeps you strong for labor.

Cat-Cow Stretch on Ball — Kneel in front of the ball with forearms resting on it. Alternate arching and rounding your back in slow, gentle waves. Relieves back tension and encourages baby's positioning.

Seated Bounce — Gently bounce on the ball in small, rhythmic movements. Promotes circulation, reduces swelling, and can help baby settle into a good position.

🌸 Third Trimester (Weeks 27–40+): Prepare for Labor

Figure-8 Hip Movements — The most popular birthing ball exercise for encouraging baby's descent and opening the pelvis. Sit on the ball and trace a figure-8 shape with your hips.

Forward Lean — Kneel on the floor and drape your upper body over the ball. This position takes pressure off your spine, encourages an anterior baby position, and is incredibly soothing during early contractions.

Supported Deep Squat — Holding the ball in front of you for support, lower into a deep squat. Opens the pelvic outlet and stretches the perineum — great preparation for birth.

Add to Cart — Birthing Ball See All 10 Exercises →

Using Your Birthing Ball During Labor

Pregnant woman leaning over Trideer birthing ball while partner gives back massage during labor preparation

A birthing ball truly comes into its own during active labor. Many hospitals and birth centers now provide them, but having your own means you've already practiced — and can bring it wherever you give birth.

Between contractions — Sit and gently rock or bounce to stay mobile and ease discomfort.
During contractions — Lean forward over the ball in a kneeling position, allowing your partner to massage your lower back. One of the most effective positions for back labor.
Pushing stage — A supported squat using the ball can help widen the pelvic outlet and work with gravity during delivery.

For a complete step-by-step labor guide, visit our Using a Birthing Ball in Pregnancy and Labor article.

💗 Recommended for all trimesters & labor

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How to Choose the Right Size Pregnancy Exercise Ball

Pregnant woman doing wall squat with Trideer birthing ball for prenatal strength exercise

The right size makes all the difference for comfort and safety. When seated, your hips should be slightly higher than your knees, with feet flat on the floor.

55 cm — Best for women under 5'4" (163 cm)
65 cm — Ideal for women between 5'4" and 5'8" (163–173 cm) — Shop 65cm
75 cm — Recommended for women 5'8" and taller (173 cm+) — Shop 75cm

Firmness tip: Inflate slightly softer than maximum during pregnancy for a gentler, more comfortable seat as your body changes.

Safety is non-negotiable: Always choose a certified Anti-Burst ball. The Trideer is tested to 2,000 lbs and deflates slowly if punctured — never pops suddenly.