Buying a birthing ball can be a great investment for you when you are ready for pregnancy birthing ball practice. A birthing ball can relieve a lot of tension during pregnancy and ultimately promote better posture for the mother, which can then aid in the positioning of the baby in the womb.

A birthing ball is a great tool for finding comfort during labor and can be used to help adjust certain positions to create more room in the pelvis for the baby to pass through.

Do not hesitate to buy birthing balls during pregnancy. If you don't know how to choose the actual size of the ball, the manufacturer also has a guide on their website so you can see if that size is right for you.

In this comprehensive guide, you'll learn the most effective birthing ball exercises to prepare your body for labor, open up your pelvis, and practice positions that will help during delivery.

Why practice birthing ball exercises during pregnancy?

Birthing ball exercises offer numerous benefits for expecting mothers:

Physical benefits:

• Opens and prepares the pelvis for labor and delivery
• Strengthens core and pelvic floor muscles
• Improves posture and reduces back pain
• Helps baby move into optimal birthing position
• Increases flexibility and range of motion in hips and pelvis
• Promotes better circulation and reduces swelling

Labor preparation benefits:

• Familiarizes you with positions you can use during labor
• Builds muscle memory for effective pushing positions
• Increases confidence in your body's ability to give birth
• Provides natural pain management techniques
• May shorten labor duration and reduce complications

When to start birthing ball exercises

Second trimester (weeks 13-27): Begin with gentle exercises to build familiarity and strength. Start with 5-10 minutes daily.

Third trimester (weeks 28-36): Increase frequency and duration. Practice 15-20 minutes daily, focusing on pelvic opening exercises.

Weeks 37-40: Intensify practice to 20-30 minutes multiple times daily. Focus on exercises that encourage baby to drop and engage in the pelvis.

Important: Always consult your healthcare provider before starting any exercise program during pregnancy, especially if you have any complications or restrictions.

How to open up the pelvic inlet with birthing ball exercises

This specific exercise will help you open up the upper part of the pelvis (the pelvic inlet) to allow the baby to pass through. This opening of the upper part of the pelvis is very important for the beginning stages of labor.

Exercise 1: Proper sitting position

So try doing this by simply sitting on a birthing ball. This can help you maintain an active resting position.

Step-by-step instructions:

1. Position yourself: Sit on the birthing ball with your feet flat on the floor.

2. Check your posture: Ensure correct posture for the entire spine - your back should be straight, not slouched. Your knees should not be tilted at a 90-degree angle; instead, they should be lower than your hips.

3. Foot placement: Your feet should be flat on the floor, positioned wider than hip-width apart, but not so wide that it's uncomfortable.

4. Find balance: Your legs should be stable - not falling together, but not so close that they want to separate. Find a comfortable, balanced stance.

5. Maintain alignment: Keep your spine straight and shoulders relaxed. This is the foundation for all other exercises.

Duration: Practice this position for 10-15 minutes at a time. You can do this while watching TV, reading, or working.

Benefits: This basic sitting position alone helps open the pelvic inlet, improves posture, and encourages baby to move down into the pelvis.

Exercise 2: Hip circles

So you can do hip circles by keeping this position on the exercise ball. You can do hip circles, rotating your bottom in a circle one way and then switching to the other direction.

Step-by-step instructions:

1. Start position: Begin in the proper sitting position described above.

2. Initiate movement: Keeping your feet planted, begin moving your hips in a circular motion. Imagine you're drawing a circle with your tailbone.

3. Clockwise circles: Complete 10-15 slow, controlled circles in a clockwise direction.

4. Counterclockwise circles: Switch directions and complete 10-15 circles counterclockwise.

5. Vary the size: Start with small circles and gradually make them larger as you feel comfortable.

Duration: Perform 2-3 sets in each direction, resting between sets.

Benefits: Hip circles are excellent for opening the pelvic inlet, keeping the pelvis mobile and flexible, and helping baby rotate into the optimal position.

Exercise 3: Figure-8 movements

You can also do a figure-8 movement, using your bottom to draw the number "8" with your hips.

Step-by-step instructions:

1. Start position: Sit properly on the ball with feet flat and stable.

2. Visualize the pattern: Imagine drawing a large figure-8 (or infinity symbol) on the floor beneath you.

3. Execute the movement: Move your hips to trace this figure-8 pattern, combining forward-backward and side-to-side movements.

4. Maintain rhythm: Keep the movement smooth and continuous, not jerky.

5. Reverse direction: After 10-15 repetitions, reverse the direction of your figure-8.

Duration: Practice for 5-10 minutes, alternating directions.

Benefits: This is a great movement pattern that opens up the pelvic inlet from multiple angles. It combines the benefits of circles with front-to-back and side-to-side movements.

Exercise 4: Pelvic tilts on hands and knees

Alternatively, you can place your hands and knees on the floor and drope your upper body on the pregnancy ball. Then you can tilt the tailbone forward first, and then tilt the tailbone back. You need to focus on the movement of the pelvis rather than the movement of the entire spine.

Step-by-step instructions:

1. Setup: Place the birthing ball in front of you. Kneel on a soft surface (yoga mat or carpet) for comfort.

2. Position yourself: Get on your hands and knees, then lean forward and rest your upper body on the ball. Your arms can hug the ball or rest on top.

3. Pelvic tilt forward: Tuck your tailbone under, rotating your pelvis forward. Your lower back will round slightly.

4. Pelvic tilt backward: Arch your lower back gently, tilting your tailbone up toward the ceiling.

5. Isolate the movement: Focus on moving only your pelvis, not your entire spine. The movement should be controlled and deliberate.

6. Breathe: Exhale as you tilt forward, inhale as you tilt back.

Duration: Perform 15-20 repetitions, 2-3 times daily.

Benefits: This exercise opens the pelvic inlet, relieves back pressure, and helps baby move into optimal position. It's especially helpful if baby is in a posterior position.

How to perform assisted squats with a birthing ball

These activities are more challenging than the previous ones. In this position, the mother needs to adopt a squatting position. Choose a solid wall and place the ball between your waist and the wall.

Step-by-step instructions:

1. Setup: Stand with your back to a wall. Place the birthing ball between your lower back and the wall.

2. Starting position: Position your feet about shoulder-width apart, slightly in front of your body. The ball should support your lower back against the wall.

3. Lower into squat: Slowly bend your knees and lower your body into a squat position, rolling the ball down the wall as you descend.

4. Depth: Try lowering your knees to nearly 90 degrees if you can. Your pain level and comfort are the limits - never push beyond what feels safe.

5. Hold position: Hold the squat for 5-10 seconds, maintaining steady breathing.

6. Rise back up: Slowly straighten your legs, rolling the ball back up the wall to return to standing.

7. Breathing pattern: Use this exercise to help you maintain a rhythmic breathing pattern. Inhale as you lower, exhale as you hold, inhale as you rise.

Duration: Start with 5-8 repetitions. Gradually increase to 10-15 as you build strength.

Benefits: Wall squats strengthen your legs and core, practice the squatting position for labor, and help open the pelvis. The ball provides support and makes the exercise safer and more comfortable.

Opening the pelvic outlet for delivery

In the final stage of labor, the baby must pass through the pelvic outlet to the pelvic floor. Opening up the pelvic outlet area is now critical to using the birthing ball effectively.

Exercise 5: Kneeling with feet apart

So you can drape your upper body over the ball and keep your knees together and your feet apart.

Step-by-step instructions:

1. Setup: Kneel on a soft surface with the birthing ball in front of you.

2. Position: Bring your knees close together while allowing your feet to spread apart (creating a V-shape with your lower legs).

3. Lean forward: Drape your upper body over the ball, resting your chest and arms on it.

4. Relax: Allow your hips to sink down between your feet. You should feel a gentle stretch in your pelvic floor area.

5. Breathe deeply: Take slow, deep breaths and allow your body to relax into the position.

Duration: Hold this position for 2-5 minutes, or as long as comfortable.

Benefits: This position opens the pelvic outlet maximally, which is crucial for the final stage of labor when baby's head passes through. This can be considered a good pushing position during actual labor.

Additional beneficial exercises

Regular squat practice

Regular squat exercise patterns are also helpful for mothers preparing for labor.

Practice tips:

• Start with supported squats using the ball against a wall
• Progress to free-standing squats when comfortable
• Hold onto a stable surface for balance if needed
• Practice squatting for 30-60 seconds at a time
• Gradually increase duration as you build strength

Side-to-side rocking

While sitting on the ball, gently rock from side to side, shifting your weight from one hip to the other.

Benefits: Relieves hip pressure, stretches pelvic muscles, and provides comfort during late pregnancy.

How often should you practice?

Frequency recommendations:

Second trimester: 3-4 times per week, 10-15 minutes per session

Third trimester (weeks 28-36): Daily practice, 15-20 minutes per session

Weeks 37-40: Multiple times daily, 20-30 minutes per session

Important note: This simple birthing position and movement can be used during labor. Remembering all these positions can be overwhelming. But the mother needs some help to find some comfortable positions.

You don't necessarily need to do all of these moves at any given time. But try to practice all of them as much as possible so they become familiar and natural when you need them during labor.

Safety guidelines and precautions

Before you begin:

• Always get approval from your healthcare provider before starting birthing ball exercises
• Ensure your ball is properly inflated and in good condition
• Use the ball on a non-slip surface or carpet
• Have support nearby, especially when first learning
• Wear comfortable, non-restrictive clothing

During exercises:

• Stop immediately if you feel pain, dizziness, or discomfort
• Never push beyond your comfort level
• Maintain steady, rhythmic breathing throughout
• Stay hydrated - keep water nearby
• Listen to your body and rest when needed

When to avoid birthing ball exercises:

• If you have placenta previa or other pregnancy complications
• If you've been prescribed bed rest
• If your water has broken (unless approved by your provider)
• If you have severe pelvic pain or SPD (symphysis pubis dysfunction)
• If you feel unstable or unsafe on the ball

Frequently Asked Questions

Q: How long before labor should I start practicing these exercises?
A: Ideally, start in your second trimester to build familiarity and strength. However, it's never too late to start - even beginning at 37-38 weeks can be beneficial.

Q: Can these exercises actually help me go into labor?
A: While they won't induce labor if your body isn't ready, they can help prepare your body and may encourage labor to begin naturally when the time is right. They're most effective at helping labor progress once it has started.

Q: What if I feel uncomfortable or unstable on the ball?
A: Start slowly and use support. Place the ball against a wall, have someone nearby, or hold onto furniture. With practice, your balance and confidence will improve.

Q: Can I do these exercises if I'm planning a C-section?
A: Yes! These exercises still provide benefits for pelvic health, posture, and comfort during pregnancy. However, consult your doctor about any specific restrictions.

Q: How do I know if I'm doing the exercises correctly?
A: You should feel gentle stretching and opening in your pelvis, not pain. If you're unsure, consider working with a prenatal fitness instructor or physical therapist for guidance.

Q: What size birthing ball do I need?
A: Generally: 55cm for under 5'4", 65cm for 5'4"-5'10", 75cm for over 5'10". When sitting, your knees should be lower than your hips.

Conclusion

Practicing birthing ball exercises during pregnancy is one of the best ways to prepare your body for labor and delivery. These exercises help open your pelvis, strengthen important muscles, improve your posture, and familiarize you with positions that will be helpful during labor.

Remember, consistency is key. Regular practice will help these movements become natural and instinctive, so when labor begins, your body will know what to do. Start slowly, build gradually, and always listen to your body.

By investing time in birthing ball exercises now, you're giving yourself and your baby the best possible preparation for a positive birth experience.

Ready to get started? Get your birthing ball today and begin practicing these essential exercises to prepare for your baby's arrival!

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before beginning any exercise program during pregnancy, especially if you have any complications or concerns.