Exercising on a birthing ball during pregnancy can help reduce back pain, labor pain, and pain from contractions, especially when a woman uses a birthing ball during the last weeks of pregnancy. It can also help reduce anxiety, stress, and reduce the first stages of labor.
But here's something even more empowering: when you're past 37 weeks and ready to meet your baby, birthing ball exercises can help naturally encourage your body to begin labor. You're not just passively waiting - you're actively preparing your body and working with it to welcome your little one.
What is a birthing ball?
A birthing ball is an exercise ball that can be used during pregnancy and childbirth. It's a rubber ball that can be used in a variety of ways during pregnancy and even after childbirth.
Think of it as your partner in this journey - a simple tool that puts you in control, keeps you active, and supports your body's natural wisdom.
Why birthing balls work for labor induction
Your body knows how to give birth. The birthing ball simply helps create the optimal conditions for labor to begin naturally by:
• Using gravity: Upright positions help baby descend into your pelvis
• Opening your pelvis: Movement creates space for baby to move down
• Encouraging optimal positioning: Helps baby rotate into the best position for birth
• Stimulating contractions: Gentle pressure and movement can trigger labor hormones
• Reducing stress: Relaxation allows your body to do what it needs to do
5 effective birthing ball exercises to induce labor
Birth ball exercises are very beneficial for pregnancy. Birth ball exercises during pregnancy can help induce labor. Here are some effective birthing ball exercises you can do during pregnancy:
Exercise 1: Pelvic tilt exercise
Hold the birthing ball against the wall and sit with your back on the ball. Pull your abs in slightly, bend slightly and push your back toward the ball. This exercise is great for strengthening the lower back and uterus.
Why this works for labor induction:
Pelvic tilts help position baby's head against your cervix, which can trigger the release of oxytocin - your body's natural labor hormone. You're literally helping your baby find the perfect position to start labor!
How to maximize effectiveness:
• Do 15-20 tilts, 3-4 times daily
• Focus on slow, controlled movements
• Breathe deeply with each tilt
• Visualize your baby moving down
• Feel empowered knowing you're actively helping
Exercise 2: Baby lying position (child's pose)
Place your birthing ball against the wall. Kneel and bend your body toward the ball. Support the ball and hold the still child's pose for a few seconds, then repeat.
The power of forward-leaning:
This position is magic! It encourages your baby to rotate from posterior (back-to-back) to anterior (back-to-front) position - the optimal position for labor to begin and progress smoothly.
Make it a ritual:
• Hold for 1-2 minutes at a time
• Repeat 5-10 times throughout the day
• Use this time to connect with your baby
• Breathe deeply and relax into the position
• Trust that your body knows what to do
Exercise 3: Bounce on ball exercises
Bounce gently on a birthing ball to help strengthen your legs and balance. During labor, this bouncing motion helps to apply back pressure, which induces labor.
The rhythm of labor:
Gentle bouncing mimics the natural rhythm of contractions and can help trigger them. Many women find that rhythmic movement is exactly what their body needs to shift into labor mode.
Bouncing technique:
• Sit with feet flat and wide apart
• Bounce gently - not vigorously
• Find a rhythm that feels good
• Continue for 10-15 minutes
• Do this 3-4 times daily
• Put on music and make it enjoyable!
When you might feel it working:
Some women notice increased Braxton Hicks contractions or a feeling of pressure after bouncing. This is your body responding! Keep going if it feels right.
Exercise 4: Hula hoop exercise (hip circles)
To perform a hula hoop exercise, sit firmly on a ball with your hands on your hips. Then use your hips in a circular motion, the same way you would use your waist for a hula hoop. Start with small rotational movements and, as you become comfortable with the exercise, begin with larger circular rotations.
Opening the gateway:
Hip circles literally open your pelvis, creating space and encouraging baby to descend. This is one of the most effective movements for encouraging labor!
Circle your way to labor:
• Start with 10 circles clockwise
• Then 10 circles counterclockwise
• Gradually increase to 20-30 each direction
• Do this every few hours
• Make the circles as large as comfortable
• Feel the power of your body opening
Combine with visualization:
As you circle, visualize your cervix opening like a flower. Your mind and body work together - harness that power!
Exercise 5: Rocking movements
Sit on a birthing ball and allow your pelvis to slowly rock back and forth, then side to side. This rocking motion on the birthing ball during pregnancy helps move the pelvis into spinal and pelvic alignment and eases discomfort between contractions.
The soothing power of rocking:
Rocking is both calming and effective. It helps baby find the perfect position while keeping you relaxed - the ideal state for labor to begin.
Rocking routine:
• Rock forward and back for 2 minutes
• Rock side to side for 2 minutes
• Combine movements in figure-8 patterns
• Continue for 10-15 minutes
• Do this while watching TV or reading
• Let it become a comforting ritual
When can I start using birthing balls during pregnancy?
You can start using a birthing ball as early as your pregnancy if you wish. Simply sitting on the birthing ball and moving it back and forth or side to side can help relieve spasms and tone the pelvic floor.
Your birthing ball timeline:
Early pregnancy (any time):
• Gentle sitting for comfort
• Light rocking for back pain relief
• Building familiarity with the ball
• No pressure - just comfort
From around the 32nd week of pregnancy:
You can use a birthing ball for gentle pregnancy exercises. If you have severe pain or contractions during pregnancy, talk to your doctor because your doctor can recommend special exercises to ease discomfort and prepare for labor.
• Begin regular exercise routine
• Focus on baby positioning
• Build strength and stamina
• Practice labor positions
37+ weeks (full term):
This is when you can really focus on labor-inducing exercises!
• Increase frequency and duration
• Do exercises 3-4 times daily
• Combine multiple movements
• Trust your body's readiness
The empowering approach:
Try practicing a forward-leaning position (like child's position) on the birthing ball instead of leaning back. Gently bouncing on the ball will also help your baby's head drop into your pelvic area.
Remember: you're not forcing anything. You're simply creating the optimal conditions for your body to do what it's designed to do.
How to choose the right size birthing ball for you
Exercise on the right size birthing ball during pregnancy can be determined according to the height of the woman. Here are the best birthing ball sizes for exercising during pregnancy:
Sizing guide:
Less than 5 feet 4 inches (5'4"): 55 centimeters
5 ft 4 in (5'4") – 5 ft 10 in (5'10"): 65 cm
5 feet 10 inches (5'10") or taller: 75 centimeters
The fit test:
When you sit on your ball:
• Your feet should be flat on the floor
• Your knees should be at or slightly below hip level
• You should feel stable and balanced
• There should be a slight give when you sit
Quality matters:
Choose a professional-grade, anti-burst ball. This is about your safety and your baby's arrival - invest in quality!
• Anti-burst construction
• Non-slip surface
• 300+ lb weight capacity
• Professional grade materials
• Reputable brands like Trideer
Benefits of birth ball exercises during pregnancy
Beyond labor induction, birthing ball exercises offer incredible benefits throughout your pregnancy:
Physical benefits:
• Relieve back pain: Gentle movement and proper posture ease discomfort
• Stimulates blood flow to the female pelvic area: Better circulation for you and baby
• Provides extra pressure on the perineum and thighs: Prepares tissues for birth
• Supports and strengthens your knees and ankles: Builds strength for labor
• Helps relieve spinal pressure: Takes weight off your back
Labor and delivery benefits:
• May reduce pain and duration of labor: Active labor is often shorter
• May reduce anxiety and pain associated with contractions: You feel more in control
• Can help expand and open the pelvic muscles: Creates space for baby
• Correcting the baby's position before birth: Optimal positioning means easier labor
Safety guidelines: listening to your body
When to use birthing ball exercises for labor induction:
✓ You're 37+ weeks pregnant (full term)
✓ Your doctor has cleared you for exercise
✓ You have no pregnancy complications
✓ Your baby is head-down
✓ You feel ready to meet your baby
When to wait or consult your doctor:
• If you're before 37 weeks (unless doctor approved)
• If you have placenta previa or other complications
• If you're on bed rest
• If you have severe pain or bleeding
• If your baby isn't head-down
• If you have any concerns
Listen to your body:
Your body will tell you what it needs. If something doesn't feel right, stop. If something feels amazing, keep going. You are the expert on your own body!
Frequently asked questions
Q: Will birthing ball exercises definitely induce labor?
A: They can help encourage labor when your body is ready, but they won't force labor if your body and baby aren't prepared. Think of them as creating optimal conditions, not guarantees.
Q: How long should I do these exercises before labor starts?
A: Every woman is different! Some notice signs within hours, others within days. The key is consistency - do the exercises 3-4 times daily and trust the process.
Q: Can I do these exercises if I'm being induced medically?
A: Yes! Many women use birthing balls during medical induction to help labor progress. Always check with your healthcare team first.
Q: What if I'm past my due date?
A: Birthing ball exercises are a great natural option to try! Combine them with walking, staying hydrated, and resting. Your baby will come when ready.
Q: How will I know if it's working?
A: You might notice increased Braxton Hicks, more pelvic pressure, or your baby dropping lower. Some women start having regular contractions within hours of consistent ball work.
Q: Can I overdo it?
A: Listen to your body. If you're exhausted, rest. Gentle, consistent movement is better than overdoing it. Balance activity with rest.
Q: Should I continue during early labor?
A: Absolutely! The birthing ball is wonderful during early labor. Keep doing hip circles, bouncing, and rocking to help labor progress.
Q: What else can I do to encourage labor naturally?
A: Walking, staying upright, relaxation, intimacy with your partner, and staying positive all help. The birthing ball is one powerful tool among many!
Your empowered birth journey starts here
Birth ball exercises during pregnancy can provide a lot of comfort before and during labor. These exercises can reduce back pain, reduce pelvic pressure, and even shorten labor. Birth ball exercises are also thought to induce labor. Talk to your doctor about the best birthing ball exercises for you.
But beyond the physical benefits, using a birthing ball puts you in the driver's seat of your birth experience. You're not passively waiting for labor - you're actively preparing, positioning, and empowering your body to do what it was designed to do.
Your action plan for the final weeks:
✓ Get your ball: Choose the right size and quality
✓ Start at 37 weeks: Begin your daily routine
✓ Be consistent: 3-4 sessions daily, 15-20 minutes each
✓ Combine exercises: Use all 5 movements throughout the day
✓ Stay positive: Trust your body and your baby
✓ Rest when needed: Balance activity with relaxation
✓ Communicate with your care team: Keep them informed
✓ Believe in yourself: You've got this!
Remember this: Your body knows how to give birth. Your baby knows when to be born. The birthing ball is simply a tool to support what your body already knows how to do. You're not inducing labor - you're inviting it, encouraging it, creating space for it.
Every bounce, every circle, every rock is you saying "I'm ready. We're ready." And when the time is right, your body will respond.
Ready to empower your birth? Get your birthing ball, talk to your doctor, and start these exercises with confidence. Your baby's birthday is coming, and you're doing everything you can to welcome them in the most natural, empowered way possible.
You are strong. You are capable. You are ready. Let's do this! 💪🤰✨
Disclaimer: This article provides general information about using birthing balls to encourage labor and should not replace professional medical advice. Always consult with your healthcare provider before attempting to induce labor, especially if you have any pregnancy complications. Labor induction exercises should only be done at 37+ weeks unless otherwise directed by your doctor.
