3rd Trimester Pregnancy Ball Exercises

3rd trimester pregnancy ball exercises will help prepare your body for delivery and reduce the likelihood for incontinence, pelvic floor dysfunction and urinary tract problems. Our 3rd Trimester Pregnancy Ball Exercises are a terrific way to stay fit during your third trimester. If you are pregnant, or planning to be pregnant, you are going to want to use a pregnancy exercise ball while performing these exercises. These exercises will encourage glute activation as well as core stabilization.Getting strong glutes and abs makes labor easier by reducing pain and also making active birthing easier once you are ready for it.

The 3rd Trimester Ball is designed to help you with your pregnancy exercise routines which were so important in the 1st and 2nd trimesters, but may be harder to do as you get bigger. Working out with the new ball makes it easier to keep your balance, helps reduce back and hip pain, and can make all those exercises easier on your joints and muscles. At 25lbs., this is a good weight for starting training for delivery, or for women who are looking for a relatively painless workout during pregnancy. Ergonomic design provides support in areas such as elbows, knees and hips during exercises like crunches and leg lifts. The firmness is perfect for any exercise where the abs are contracted or relaxed quickly. The premium quality materials allow for use of this exercise ball by both pregnant women as well as seniors looking to improve core strength. 3rd Trimester Ball Exercises for Pregnancy is designed for all expectant moms who are looking for a fun and effective way to stay fit during your pregnancy. We have designed a workout program that allows you to use your body weight to maintain strength and endurance, while also increasing balance, stability and flexibility. This program was created by women, for women.

Pregnancy is a time of many changes, both physical and mental. It can be frustrating when you feel like you can’t do the same things you used to. 3rd Trimester has some safe, simple and effective ways to get your body back in shape as it returns to its’ pre-pregnancy self.

Pregnancy Yoga Ball Exercises 3rd Trimester

Pregnancy yoga ball exercises for the 3rd trimester of pregnancy. Pregnancy yoga ball exercises help you move your body and provide a gentle workout. Enjoy a healthier way of exercise during your pregnancy!

A birthing ball is an exercise ball that helps ease pregnancy symptoms, but can also encourage a less painful more straightforward birth. It’s a must-have for every pregnant woman hoping for an easier pregnancy, better birth, and happier postpartum. I’m not exaggerating!

In this post we will discuss what type of birthing ball to purchase, when to start using a birthing ball, and how one can help achieve a more comfortable pregnancy and better birth. We will even talk about how to use a birthing ball with a newborn baby postpartum.

A birthing ball is an exercise ball that helps ease pregnancy symptoms, but can also encourage a less painful more straightforward birth. It’s a must-have for every pregnant woman hoping for an easier pregnancy, better birth, and happier postpartum. I’m not exaggerating!

In this post we will discuss what type of birthing ball to purchase, when to start using a birthing ball, and how one can help achieve a more comfortable pregnancy and better birth. We will even talk about how to use a birthing ball with a newborn baby postpartum.

This pregnancy yoga ball exercise video will help you to stay fit and relax your body during the third trimester. Stretching and strengthening exercises of your back, stomach and hips help you to feel good every day. Together with these pregnancy yoga ball exercises we recommend also swimming and going to a fitness gym. You can use pregnancy yoga ball for the following exercises: Child’s pose, Cat-Cow, Pelvic tilt and twist, Tired Baby pose, Standing lunge. This exercise plan includes 3rd trimester yoga poses.

We are now in the third trimester, and we are going to need to be a little bit more cautious with your pregnancy yoga ball exercises. A pregnancy ball is an excellent tool for supporting a woman’s body, mind and soul throughout pregnancy. This yoga ball exercise program can be used from the beginning through the end of your third trimester to help prepare you for labor and delivery, reduce stress and anxiety, improve circulation, tone muscles and improve posture.

As your pregnancy progresses, there are a number of exercises that you can do on the ball to help strengthen your body and build muscle tone. These are particularly beneficial if you’re having trouble dealing with back pain.

Using An Exercise Ball Third Trimester

Start your transition to the third trimester with comfort and ease. Using the exercise ball during the third trimester is an easy and effective way to stay fit without overstretching. Plus, you’ll feel more secure in your movements as you continue to grow larger. Using an exercise ball for ab workouts is a great way to build strength and tone your abdominal muscles during the third trimester of pregnancy. It is also beneficial to use this exercise in your everyday life as you work toward getting back into shape after the baby is born.

Using an exercise ball to sit on during the third trimester can help your body learn to balance and adjust to the growing weight of your baby. The idea is that different movements, seated on a big balloon, help strengthen and prepare your body for labor and delivery. Using an exercise ball during pregnancy helps to strengthen your core muscles, making you more stable and preventing back pain. It also exercises your pelvic floor muscles. By using an exercise ball for core exercises, you can help prevent postpartum stress incontinence, a common problem after birth that can result in leakage of urine when coughing, sneezing or lifting something heavy

The exercise ball is a breeze to inflate, which helps it become an instant comfort and ease for pregnant moms. It helps the mummy to sit comfortably on the ball while keeping her feet on the ground and her belly supported by the ball, with no additional item required. A pregnant woman could shed inches, improve muscle tone, and alleviate back pain by strengthening core muscles with an exercise ball. A large ball is better as it allows for full range of movement, but if you cannot afford to splurge, any size of ball will work.

How To Use A Birthing Ball In Third Trimester

Having a baby is one of the most amazing experiences you’ll ever have. But as your due date gets closer, you may begin to worry about whether or not you can manage the pain that comes with childbirth. Thankfully, there’s an incredibly simple trick to help ease the discomfort of labour and birth: using a birthing ball (also known as an exercise ball) in third trimester. Using a birthing ball in the third trimester can help reduce pregnancy-related back pain and increase your comfort. The buoyancy of this exercise ball allows your body to expand naturally, stretches your muscles and joints, and strengthens your core. It also relieves pressure on your lower back by keeping tissues in the abdomen flexible.

One of the best ways to support your back and get comfortable in labor (and beyond) is by using a birthing ball. This pregnancy essential helps you to move around as you desire, without any upper body twisting that can increase pressure in your lower joints, back and hips. A birthing ball is a great tool to use in the third trimester of pregnancy. It can help you get comfortable and find less painful positions for labor, as well as help you achieve squatting and kneeling positions that are easier on the knees and lower back.

Many women swear by the use of a birthing ball during labor. While they were initially intended to aid in the comfort of full-term pregnant women, those who are early in their pregnancy may benefit from the use of a birthing ball. The ball will help keep you upright, so you don’t end up lying on your back for extended periods of time. This is especially important for the last few weeks of pregnancy, when your uterus tilts toward your spine and becomes heavier and more difficult to push up against. The ball will also help prepare your muscles for labor by helping open your pelvis and provide relief from short hip flexors.

When Can You Use A Birthing Ball In Pregnancy

A birthing ball can help you have a better labor and delivery experience.Here’s how to use it during your third trimester to prepare for labor and delivery. If you’re a third-trimester mama, you may crave more support to help keep your hips and belly lifted off the floor. A birthing ball can be a great way to do that! Use it in different positions, including sitting on top of it while lying on your back to add a little more weight to your legs, or resting your arms on it while lying on your side. It’s also good for hip squeezes as part of your exercise program or as preparation for birth. Just remember to take breaks when needed so you don’t tire out too quickly.

A birth ball recreates ancestral movement

Sitting upright on a birth ball improves your posture. Many of us have learned poor posture from a more leisurely life. In comparison, our ancestors may have been squatting in the fields, walking long distances, and sitting on firm chairs only, or cross-legged on the floor (no Lazy Boy chairs back then!)

Pregnancy can worsen posture by stretching abdominal muscles, allowing the belly to hang forward, and pushing the back out of alignment. Spending time each day on your ball can help strengthen your core muscles and bring everything back into alignment.

Birth ball during prodromal labor

When your posture is optimal during pregnancy, baby may settle into the pelvis better, which can help labor begin and progress optimally. Many women who have had prodromal labor (labor that doesn’t progress and then stops, usually at night) also have a baby who is not in the best position.

If you are having prodromal labor or are past your due date (see our due date calculator here) and believe baby’s position may be to blame, your midwife may ask you to sit on the birth ball to get baby’s head engaged.

How to use a birth ball

  • Don’t inflate your ball to the max. You want it to have a little give, as this makes it much more comfortable.
  • Sit on your ball with feet flat on the floor and spread apart to form a tripod with the birth ball.
  • Roll your shoulders back and pull your lower belly in slightly (instead of just letting it hang).
  • You can try doing small hip circles to stretch the pelvis.

Alternatively, you can use your ball to help you practice squatting (the best way to open the pelvis and balance the body).

  • Use the birth ball against the wall as a support.
  • Lift the ball so that it rests on your middle back.
  • Then roll the ball up and down the wall as you squat.

This is great for times when a partner isn’t available to help.

Birth ball during labor

Laboring upright is a wonderful way to help baby descend into the birth canal because it works with gravity. Many women can’t labor laying down and must be sitting or standing. The birth ball allows mom to sit upright while giving her a more comfortable place to sit besides a chair. The rounding of the ball gives a little soft pressure during labor but is also very forgiving and bends to fit your bottom.

Some women enjoy their ball right up until delivery, while others need to switch to the birthing stool to relieve the pressure. Many midwives swear by the birth ball to get baby into a better position if labor is stalling, or if you’re experiencing back labor.

Good birthing positions to try

Sit on the birth ball the same way you did during pregnancy. Have your partner sit in a chair behind you for support if you like. Use the ball to sway or circle your hips through contractions.

The birth ball is also an excellent prop for women who are laboring on all fours or on their knees. Lean forward onto the birth ball for support during contractions or to rest in between.Pregnant woman using a birth ball during labor childbirth

Again, you can use the ball to sway or circle through contractions if that feels right. This can be particularly helpful if you have back labor, when sitting directly on anything just hurts too much.

You may also combine these two ideas and use the ball to sit on while leaning forward on a mountain of pillows or bed.Pregnant woman using a birth ball to sway hips during labor childbirth

Birth ball during delivery

It’s even possible to give birth on a birth ball. Some women like the soft pressure of the ball while they are pushing. Be sure to have someone behind you to support you while you push so that you can lean back and allow baby to come out. You may also be able to sit farther forward on the ball with your lower back on the ball and in a squatting position. In this case, you may need to place the ball against a wall for stability.

Birth ball on steroids: the peanut ball

What’s better than one birth ball? Two! This contraption is called a peanut ball and is essentially two birth balls fused together. And yes, it looks like a peanut, as the name suggests. Hospitals use these for women who need to lay down or be in bed during labor (epidural, high blood pressure, etc).  The peanut ball helps keep the pelvis open to keep labor progressing. Studies show that women who have epidural anesthesia benefit tremendously from a peanut ball with labors that are up to 2 hours shorter! The peanut ball also seems to encourage spontaneous vaginal births because c-section and vacuum/forceps deliveries were also lower in the study.Peanut ball birth ball for pregnancy labor and delivery

How to use a peanut ball to rotate baby

Here are some helpful positions to try using your peanut ball. This can be especially helpful for posterior babies or moms who need to rest.

Side lying position – Mom lays on one side and places the ball between her legs. Sometimes she’ll bend the top leg into a 90-degree angle, depending on her comfort.

Fowler position – This position is when mom is sitting upright or semi-upright, and her legs are open in a butterfly position. The peanut ball goes under one leg. Mom switches the peanut ball back and forth as she likes, or every 1–2 hours.

The uses for the peanut ball don’t stop there! You may even be able to use it to sleep more comfortably in those last weeks of pregnancy.

Birth ball exercises

These exercises are great during pregnancy to help prepare your body, as well as during labor to support your body through the process.

Pelvic tilt

Sit on the floor with your birth ball against the wall and your back against the ball. Be sure to sit up straight. Pull your abdomen in, and curve your lower back slightly, pushing it into the ball. Repeat to strengthen your lower back and help support your uterus.

Hula hoop

Sit on the ball with feet firmly planted on the ground. Place your hands on your hips and do large circles, as if you’re a hula dancer.

The bounce

Simply bouncing on the ball may help to give the counter pressure you need during labor. During pregnancy, this one strengthens your legs and ability to balance.

Resting child’s pose

Kneel in front on the ball and bend forward into child’s pose, but use the ball to relax on instead of going all the way to the floor. (see image above)

Resting frog squat

Squat behind the ball. Lean forward on the ball while your feet are together, and move your knees apart like a frog.

Using a birth ball after delivery

There is no shortage of uses for a birth ball after delivery. In the early days, when baby is crying and you just need to keep moving to soothe him, your ball can be a life saver. Many a mom or dad has gently bounced on a birth ball to soothe an infant in their arms. (This was Paloma’s favorite way to fall asleep!)

You can also use at a desk instead of a chair in your home office (or even at work). Similarly, you can sit on it at night while watching T.V. to support and engage your core.

You can also give it to your older kids to play with. If you choose a burst-resistant one (which you should), you won’t have to worry about them popping it.

And don’t forget about using the birth ball—ahem, exercise ball—for exercise! When you have a new baby in the house, it’s hard to get to the gym (or let’s be honest, even to the shower). You can use the birth ball to sit on while nursing and practice your posture. This also helps strengthen your core so that you can get your belly back into pre-baby shape (or close enough), if that’s your goal.

There are many other exercises you can do with the birth ball too. Some of the best for post-baby tune ups are squats, lunges, and side-laying leg lifts. A backbend over the ball is great for opening up the chest and front of the body (hold off on this though if you’ve had a cesarean).

Buying a high-quality birth ball

One great thing about birth balls is that they are very affordable. When choosing your birth ball, first consider what material you need. If you have a latex allergy, you will obviously need a latex-free ball. Choose a burst-resistant ball that fits your height:

Under 5’4″ –> 55 cm ball
5’4″ – 5’10″ –> 65 cm ball
Over 5’10” –> 75 cm ball

If you are between sizes, go with the size up, and slightly under-inflate it. You want your knees to be just below your hips. Most birth balls are rated for at least 300 lbs (but many go over 1000!).

Click here to see a wide variety of birth balls for sale.

where to buy exercise or birth balls

SaveCan a Birth Ball Really Help You Have a Better Labor & Delivery?Mama Natural

Looking for a peanut ball?

If you are looking for a peanut ball, you will likely be happy with the 40 cm size (especially if you are wanting to put it between your legs). Choose a larger size if you are planning on sitting on it like a regular birth ball rather than lying down with it. Be sure to ask your midwife or doctor if your birth location has a peanut ball as you may not need to buy one.

Mama Natural Labor Playbook

Birth balls for all!

When it comes to improving your chances of having a natural birth, there’s nothing better than proper exercise and body alignment. A birth ball can give you that and so much more. They are an inexpensive prop that every pregnant mama should have, and every birth center or hospital should provide for a healthier labor and delivery. (And it’s nice to bounce away and feel like a kid again once in a while 🙂 We all need a little more play and fun in our lives!

An easy way to remind your muscles of the movements they need in labour is with a birthing ball. This inexpensive tool can provide both stability and support during contractions, while helping you to relax and breathe properly. The birthing ball, or pelvic health stool, is a great way to relieve pressure and make room in your pelvis for your baby. In the third trimester, begin taking at least 20 to 30 minutes a day on the birthing ball to get used to it (you might be sore at first!). You can do this lying across the ball if you’re very big or if it is uncomfortable for you. When you move off of the birthing ball, use it as a footstool or sit upright with your feet resting on top of it.

Adopting a position on a birth ball has many benefits: it allows gravity to aid your body in pushing out the baby and supporting it as you contract, making it easier for you to bear down. Along with changing postures, the birth ball can be used to help your pregnant body relax. The ball can be used as a chair when you’re sitting or reclining. It can also be placed between the thighs while on all fours and while kneeling.

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