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
• 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
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.
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
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!
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
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.
When to modify:
• First trimester: Full range of motion
• Second trimester: Reduce hold time if uncomfortable
• Third trimester: Skip if it feels too challenging
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
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
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.
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!
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
• Modified crunches: 2 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 advanced routine (Weeks 32-40)
Focus on labor preparation:
• 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.
Your action plan: getting started today
Week 1: Get comfortable
• Purchase your properly sized ball
• Practice sitting and finding balance
• Try gentle bouncing and hip circles
• Get medical clearance from your doctor
Week 2: Build foundation
• Start with 3 basic exercises
• Focus on proper form
• Keep sessions short (10-15 minutes)
• Track how you feel
Week 3: Expand routine
• Add 2-3 more exercises
• Increase duration to 20 minutes
• Try different combinations
• Notice improvements
Week 4 and beyond: Maintain consistency
• Establish regular schedule
• Modify as pregnancy progresses
• Use ball for daily sitting
• Prepare for labor with hip movements
Final tips for success
Do:
✓ Start slowly and build gradually
✓ Focus on form over repetitions
✓ Breathe continuously
✓ Stay hydrated
✓ Listen to your body
✓ Celebrate small wins
Don't:
✗ Exercise to exhaustion
✗ Hold your breath
✗ Lift both feet off the ground
✗ Lie flat on your back
✗ Push through pain
✗ Skip medical clearance
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 pregnancy exercise 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.
