Are you too busy nurturing your newborn to exercise at will? Don't worry, you can still stay active and exercise even during pregnancy!

If you like yoga? You can try prenatal yoga designed to accommodate your growing belly. Pregnancy ball exercises can help tone your core and improve hip stability, making them a great option for many expecting mothers.

Whether you call your pregnancy ball an exercise ball, stability ball, Swiss ball, balance ball, or birthing ball, you can do plenty of pregnancy ball exercises at home with this simple and inexpensive piece of equipment. You can even use the same exercise ball as a birthing ball in the delivery room!

Are birth balls safe to use during pregnancy?

In general, exercise balls are safe to use during pregnancy. But always check with your doctor before starting any exercise program during pregnancy.

Keep in mind that your exercise intensity may change during pregnancy due to morning sickness, energy levels, or just general discomfort.

What the experts say

"A large exercise ball can be safely used for some -- mostly seated -- exercise during pregnancy," says American Yoga Alliance registered Prenatal Yoga Teacher and Doula, Manman. "During pregnancy, strenuous abdominal exercise is advised against and expecting mothers are encouraged to modify exercise intensity as needed throughout pregnancy as their body changes."

Important safety guidelines

Exercise balls can challenge your balance, but if you're pregnant, it's recommended that you keep your body steady while doing any pregnancy ball exercises.

"We don't recommend that patients do any exercise ball exercises where their feet are not sitting on the floor, or any exercise that would make them unsteady on their feet, increasing their risk of falling," Manman said.

Also, you want to avoid exercises that involve lying on your back, as this can cause blood pressure to drop, according to the American College of Obstetricians and Gynecologists.

Key safety rules to follow

• Keep feet on the floor: Never lift both feet off the ground
• Maintain stability: Avoid exercises that make you unsteady
• Don't lie flat on your back: Can cause blood pressure drops after 20 weeks
• Listen to your body: Stop if you feel any discomfort
• Get medical clearance: Always consult your doctor first
• Use non-slip surface: Place ball on carpet or yoga mat
• Have support nearby: Wall, chair, or partner for balance
• Stay hydrated: Drink water before, during, and after exercise
• Watch for warning signs: Stop immediately if you feel chest pain, dizziness, or contractions

9 pregnancy ball exercises to try

During pregnancy, you still want to make sure your core is strengthening. Using an exercise ball may help relieve pressure on your lower back and pelvis during exercise.

Ready to give it a try? If your doctor allows you to exercise during pregnancy, here are 9 exercises to start.

Exercise 1: Wall squat

How to do it:

Step 1: Place an exercise ball between your lower back and a solid wall or stable surface.

Step 2: Position your feet slightly wider than hip-width apart, with knees bent.

Step 3: Using the ball as support, slowly lower yourself into a squat position.

Step 4: Push back to standing position and repeat.

What you'll work:

• Quadriceps and glutes
• Core stability
• Hip strength
• Labor preparation muscles

Reps and sets:

• Start with 8-10 repetitions
• Work up to 2-3 sets
• Rest 30 seconds between sets

Pro tip:

Don't squat too deep - go only as low as comfortable. Your knees shouldn't extend past your toes.

⚠️ Trimester guide: Safe in all trimesters. In the third trimester, reduce squat depth and hold a wall or chair for extra balance support. Stop immediately if you feel pelvic pressure or round ligament pain.

Exercise 2: Modified abdominal crunch

How to do it:

While we don't recommend performing standard crunches while lying on your back, Manman suggests instead:

Step 1: Sit on an exercise ball and step your feet forward so they're just in front of your knees.

Step 2: Continue taking small steps until your lower back touches the ball. Your feet should remain flat on the ground, your knees should be bent, and your body should be tilted so that your hips are lower than your shoulders.

Step 3: Put your hands behind your head, contract your abs toward your spine, and lift your head, arms, and shoulders up and forward.

Step 4: Lower back down with control and repeat.

Safety check:

Make sure the ball is on a non-slip surface, or against a wall, to keep it from slipping under you -- stop if you feel any discomfort.

Reps and sets:

• 8-12 repetitions
• 1-2 sets
• Focus on quality over quantity

⚠️ Trimester guide: Best suited for the first and early second trimester (up to ~20 weeks). After 20 weeks, avoid any exercise that involves lying on your back or tilting backward, as this can compress the vena cava and reduce blood flow. Skip this exercise in the third trimester.

Exercise 3: Pelvic floor exercises

How to do it:

Step 1: Sit on the ball, keeping your spine straight.

Step 2: Contract the pelvic muscles as if to stop the flow of urine.

Step 3: Hold for a few seconds, then release and repeat.

Expert reminder:

"Never hold your breath!" Manman said. Breathe normally throughout the exercise.

How to progress:

• Week 1-2: Hold for 3 seconds, 10 reps
• Week 3-4: Hold for 5 seconds, 12 reps
• Week 5+: Hold for 8 seconds, 15 reps

Why this matters:

Strong pelvic floor muscles help with labor, delivery, and postpartum recovery. This is one of the most important exercises you can do!

⚠️ Trimester guide: Safe and highly recommended in ALL trimesters, including the third trimester. This is one of the most beneficial exercises throughout pregnancy and postpartum recovery. Always breathe normally — never hold your breath during contractions.

Exercise 4: Pelvic march

How to do it:

Step 1: Sit on the ball with your feet firmly on the floor.

Step 2: Slowly lift one knee, without letting the ball or hips move, as you exhale and draw the navel toward the spine.

Step 3: Slowly bring the foot back to the original position and repeat on the other side.

Step 4: Keep alternating sides for 10 repetitions. (Don't forget to breathe!)

Make it easier:

"If it's too hard, you can lift your heels and keep your toes on the ground," says Stephanie Stamas, DPT, pelvic health specialist and Co-founder of online pregnancy and postpartum rehabilitation program Chelsea Method.

What you'll work:

• Core stability
• Hip flexors
• Balance
• Coordination

⚠️ Trimester guide: Safe in all trimesters. In the third trimester, move more slowly and keep the foot lift very small to maintain balance. Place one hand on a wall or chair if needed. Stop if you feel any pelvic girdle pain or instability.

Exercise 5: Ball bridge

How to do it:

"Labor requires a lot of hip and glute strength, so it's important to train those muscles!" says Stamas. (The move may be too challenging or uncomfortable later in pregnancy, she suggests.)

Step 1: Start by sitting on the floor with your upper back resting on the ball.

Step 2: Push up through your feet and lift your hips off the floor toward the ceiling, as high as you can without arching your back.

Step 3: Hold for three seconds, then lower slowly.

Step 4: Repeat 10 times.

⚠️ Trimester guide: First trimester: Full range of motion is fine. Second trimester: Reduce hold time to 1-2 seconds if uncomfortable; stop if you feel lightheaded. Third trimester (after 30 weeks): Skip this exercise — the semi-reclined position can compress blood vessels and cause dizziness. Replace with standing glute squeezes instead.

Exercise 6: Kneeling ball rollouts

How to do it:

Step 1: Start in a high kneeling position with your hands on the ball.

Step 2: Keeping your back straight, roll the ball forward until you can feel your core engaging.

Step 3: Hold for three seconds, then roll the ball back into place.

Form check:

"As long as your abs are stable and not bulging, you're good to go," says Stamas.

Repeat 10 times, and be sure to breathe continuously throughout the exercise.

What to watch for:

• Keep back straight - no sagging
• Abs should stay flat - no doming
• Control the movement - don't roll too far
• Stop if you feel strain

⚠️ Trimester guide: Best for the first and second trimester. Watch carefully for "doming" or "coning" of the abdomen — if you see a ridge forming along the midline, stop immediately as this indicates too much intra-abdominal pressure. In the third trimester, reduce the rollout distance significantly or skip this exercise if your belly makes it uncomfortable.

Exercise 7: Back and upper body stretch

How to do it:

"The chest and belly often get really tight during pregnancy, so this is a great stretch!" says Stamas.

Step 1: Kneel on the floor, lean your hips forward, and place your arms on the ball.

Step 2: Gently rock the ball to one side until you feel a stretch.

Step 3: Hold here while breathing into the other side of your chest for 30 seconds.

Step 4: Repeat on the other side.

Breathing technique:

• Inhale deeply into the stretched side
• Feel your ribs expand
• Exhale slowly and completely
• Repeat 3-5 deep breaths per side

⚠️ Trimester guide: Safe and highly recommended in ALL trimesters — especially the third trimester when chest and back tightness is most common. Place a folded blanket under your knees for extra comfort. This stretch also helps relieve rib pain common in late pregnancy.

Exercise 8: Hip circles

How to do it:

Step 1: Sit on a ball with your feet planted firmly on the floor, slightly wider than hip-width apart.

Step 2: Move your hips in a circular motion, using the ball to "draw" small circles on the floor.

Step 3: Repeat 10 times clockwise, then counterclockwise.

What this does:

• Opens up the pelvis
• Relieves lower back tension
• Prepares for labor movements
• Feels amazing!

Try this variation:

Make larger circles as you get more comfortable. This movement is especially helpful during early labor.

⚠️ Trimester guide: Safe and beneficial in ALL trimesters — this is one of the best exercises for the third trimester and early labor. Many midwives and doulas recommend hip circles to help the baby descend into the pelvis. Can be done daily, even multiple times a day in the final weeks.

Exercise 9: Figure-8 movements

How to do it:

Step 1: Sit on a ball with your feet planted firmly on the floor, slightly wider than hip-width apart.

Step 2: Move your hips as if you were drawing a number 8 on the ball.

Step 3: Complete 10 figure-8s in one direction, then reverse.

Why this works:

This move is great for opening up the pelvis and combining the benefits of circles with forward-back rocking. Many women find this their favorite exercise!

⚠️ Trimester guide: Safe in ALL trimesters and especially valuable in the third trimester for labor preparation. The figure-8 motion encourages optimal fetal positioning and is widely used during active labor to manage contractions. Can be done as often as desired in the final weeks of pregnancy.

Quick trimester reference guide

Exercise	1st Trimester	2nd Trimester	3rd Trimester
Wall Squat	✅	✅	✅ (modify)
Modified Crunch	✅	⚠️ (up to 20 wks)	❌ Skip
Pelvic Floor	✅	✅	✅
Pelvic March	✅	✅	✅ (slow)
Ball Bridge	✅	⚠️ (modify)	❌ Skip after 30 wks
Kneeling Rollouts	✅	✅	⚠️ (reduce range)
Back Stretch	✅	✅	✅
Hip Circles	✅	✅	✅ (highly recommended)
Figure-8	✅	✅	✅ (highly recommended)

Choosing the right exercise ball

The exercise ball is a great tool to help you through the different stages of pregnancy and labor in a calmer and more relaxed way! Sitting on an exercise ball may help open up the pelvis and pelvic floor during pregnancy. This helps create room for the baby to sink into the pelvis. Additionally, it may also help reduce back pain, and many patients use exercise balls early in labor to relieve some of the stress associated with labor pain. Get started now and choose the right exercise ball to help you through pregnancy.

Step 1: Find your size

"When choosing an exercise ball, make sure you get the right size for your height," says Manman.

5'0" and under: 45cm ball
5'1" – 5'8": 55cm ball
5'9" – 6'2": 65cm ball
6'3" and over: 75cm ball

Step 2: Check your position

After the exercise ball is inflated, check your body position. "When you're sitting on the ball, your hips should be slightly higher than your knees to avoid stress on your back, allow enough room for your stomach, and give you stability," says Cohen.

Step 3: Choose between sizes

If you're in between sizes, Cohen recommends taking the smaller size—especially if you plan to use it as a birthing ball as well. "I personally recommend getting the smallest that fits your needs," she says. "During labor, the limbs are relaxed against the ball, and a large ball can be uncomfortable."

What to look for when buying

• Anti-burst construction: Essential for safety
• Non-slip surface: Textured finish prevents sliding
• Weight capacity: Should support 300+ lbs
• Quality material: Thick, durable PVC
• Includes pump: For easy inflation
• Professional grade: Choose reputable brands like Trideer

Creating your pregnancy ball workout routine

Sample beginner routine (Weeks 14-20)

Warm-up (5 minutes): Gentle sitting and bouncing • Hip circles (5 each direction) • Deep breathing

Main workout (15 minutes): Wall squats: 2 sets of 8 • Pelvic floor exercises: 10 reps • Pelvic march: 10 reps each side • Back stretch: 30 seconds each side

Cool-down (5 minutes): Figure-8 movements • Gentle stretching • Relaxation breathing

Sample intermediate routine (Weeks 20-32)

Warm-up (5 minutes): Hip circles and figure-8s • Gentle bouncing • Shoulder rolls

Main workout (20 minutes): Wall squats: 3 sets of 10 • Ball bridges: 2 sets of 10 • Kneeling rollouts: 10 reps • Pelvic floor exercises: 15 reps • Pelvic march: 12 reps each side

Cool-down (5 minutes): Upper body stretch • Hip circles • Deep breathing

Sample third trimester routine (Weeks 32-40)

Focus on labor preparation and comfort:

Hip circles: 15 each direction • Figure-8 movements: 15 each way • Wall squats: 3 sets of 12 • Pelvic floor exercises: 20 reps • Back stretches: 1 minute each side • Gentle bouncing: 5-10 minutes

Frequently asked questions

Q: How often should I do pregnancy ball exercises?
A: Aim for 3-4 times per week, 20-30 minutes per session. Listen to your body and adjust as needed.

Q: Can I start these exercises in my first trimester?
A: Yes, but start gently. The second trimester (14+ weeks) is ideal for beginning a regular routine.

Q: What if I feel dizzy or uncomfortable?
A: Stop immediately, rest, and consult your doctor. Never push through discomfort during pregnancy.

Q: Can these exercises help prepare for labor?
A: Absolutely! Hip circles, figure-8s, and squats are excellent labor preparation exercises.

Q: Do I need any other equipment?
A: Just a yoga mat or carpet for cushioning and a wall for support. That's it!

Q: Can I do these exercises if I'm on bed rest?
A: No. If you're on bed rest, follow your doctor's specific instructions and avoid exercise.

Q: Will these exercises help with back pain?
A: Yes! Many women report significant back pain relief from regular pregnancy ball exercises.

Q: Can I use the ball every day?
A: Yes, gentle sitting, bouncing, and stretching can be done daily. Just avoid overdoing intense exercises.

Q: When should I stop exercising during pregnancy?
A: Stop immediately and contact your doctor if you experience: vaginal bleeding, dizziness or feeling faint, chest pain, headache, calf pain or swelling, preterm labor, decreased fetal movement, or amniotic fluid leakage.

Conclusion: Your pregnancy fitness companion

These 9 pregnancy ball exercises offer a safe, effective way to stay active throughout your pregnancy. From strengthening your core and pelvic floor to preparing for labor and relieving back pain, your exercise ball can be one of your most valuable pregnancy tools.

Remember: every pregnancy is different. What works for one person may need modification for another. The key is to start where you are, progress at your own pace, and always prioritize safety and comfort.

Ready to get started? Choose your Trideer Pregnancy Birthing Ball, get your doctor's approval, and begin with just one or two exercises. Before you know it, you'll have a complete routine that supports your body, prepares you for labor, and helps you feel strong and confident throughout your pregnancy journey.

Here's to a healthy, active pregnancy - one bounce at a time!

Disclaimer: This article provides general exercise information and should not replace professional medical advice. Always consult with your healthcare provider before starting any exercise program during pregnancy, especially if you have any complications or medical conditions.