Can You Use A Exercise Ball In Pregnancy

Yes, you can use an exercise ball in pregnancy but it’s best to take precautions. The size and weight of your belly can increase the risk of rolling over while on a ball, which could cause injury. Yes, you can use an exercise ball in pregnancy. You should check with your doctor first, but you can use an exercise ball to strengthen your core and back muscles during pregnancy. Additionally, exercises using the ball will help you learn how to properly control your posture while sitting and standing.

The exercise ball is a great object to use in pregnancy exercise as it helps the women with mobility, stability and balance. It can be used to improve strength, flexibility and coordination. Exercise ball’s safe and effective exercises can prevent injuries and make pregnancy a more enjoyable experience. If you are pregnant, the exercises and stretches you do during the day can benefit you and your baby.Most importantly, maintain safety by using an exercise ball correctly, particularly when performing abdominal contractions while sitting on a ball.

Do You Need An Exercise Ball When Pregnant

Do you need an exercise ball when pregnant? The exercise ball is a fitness tool that helps you to strengthen your muscles and burn fat. It can help to improve posture, balance and breathing. With the exercise ball being versatile and being able to work several different areas of the body it makes it ideal for women who are pregnant or nursing as it helps to strengthen their core, hips and pelvic floor muscles thereby aiding with pregnancy related issues such as diastasis recti (uterus sitting on abdominal wall creating an outie belly), symphysis pubic dysfunction (flexion) and deep vein thrombosis (DVT).

The exercise ball is a great way to stay fit when pregnant. Because the stability ball encourages your abdominal muscles to engage, it can help prevent back pain that is common in late pregnancy. The movement of an exercise ball helps your body get into places it might not otherwise reach on its own. Because it also requires a good amount of core strength to control the ball, this can keep you from getting stiff as you sit at work or remain active throughout the day.”

Are you pregnant and looking to stay active? Do you want to maintain your regular workout routine, but feeling tired? Exercise balls are great tools to help you stay fit during pregnancy. By using an exercise ball, the growing tummy can keep moving while working out. An exercise ball is a great tool for pregnancy. It allows you to make sure you are engaging your abs several times throughout the day. It provides a gentle alternative to sit ups or crunches and can help tone your entire body – quite easily. This exercise ball is great for strengthening and toning your muscles. It also makes an ideal pregnancy exercise ball because it can be used to help alleviate lower back pain and support proper posture.

When Should You Start Using Exercise Ball In Pregnancy

Exercise ball exercises are great for women to do during pregnancy. When should you start using exercise ball in pregnancy? Using an exercise ball during pregnancy has several benefits for mom, baby and the entire family. The ball provides a safe form of abdominal exercise that is great for toning muscles and alleviating back pain, in addition to strengthening the body during this growing time.

Exercising with a gym ball while you’re pregnant can help you strengthen your pelvic floor, and it’s an easy way to keep your fitness level up while you wait for childbirth. Similarly, using your gym ball after you give birth can ease you into exercising again so you don’t overdo it. If you’ve checked with your doctor and they’ve given you the okay to start exercising, try out some of these gym ball techniques during your pregnancy and after.


  1. 1Get the right gym ball for your height. This is important to make sure you have correct posture for your exercises. If you get a gym ball that’s too big, your feet might dangle; too small, and you could be hunched into an awkward position.[1]
    • Under 5’3″ (160 cm): get a ball that inflates to around 21.6 in (55 cm).
    • Between 5’3″ (160 cm) and 5’8″ (172 cm): get a ball that inflates to 25.5 in (65 cm).
    • Over 5’8″ (172 cm): get a ball that inflates to 29.5 in (75 cm).
  2. 2Make sure the ball is burst-resistant. Sitting down on a gym ball that pops can really hurt you or the people around you. When you’re buying a gym ball, make sure it’s labeled with “anti-burst” or “burst-resistant.”[2]
    • If you’re buying a ball specifically for pregnancy, it should be anti-burst automatically.
    • You can also double check the weight limit to make sure the ball is the right size for you.
  3. 3Inflate the ball so it’s firm with a little give. If your ball is over inflated, it could pop. If it’s under inflated, it won’t give you as much benefit. Fill it up with the pump that comes with it until you can poke it just slightly.[3]
    • If you’re unsure about your inflation, check the manufacturer’s instructions.
    • Usually, inflating the ball to about 70% of its size is perfect.
  4. 4Place your ball on a carpeted floor for stability. Smooth floors, like tile and wood, can be slippery, and your gym ball could slide around. When you’re first starting out, put your ball on a carpet or a rug to give it a little bit of stability.[4]
    • You should also make sure there aren’t any large objects nearby that you could hurt yourself on. Cabinets and tables can be a hazard if you fall backwards or to the side.
  5. 5Use a spotter when you’re first getting on the ball. Place the ball on the ground and have someone stand behind it. Slowly lower yourself down, using the person behind you to steady yourself and the ball so it doesn’t wiggle around. When you’re comfortable, you can have the person behind you move away, but keep them nearby in case you start to tip over.[5]
    • Once you get the hang of getting on and off the ball, you don’t need to use a spotter anymore.

Method2Pregnancy Exercises

  1. 1Rock back and forth for a mini workout. Sit on the ball with your back straight and your knees spread apart. Gently rock back and forth and side to side to work out your abs and your obliques. You can also bounce on the ball gently to get a workout in your lower back.[6]
    • This is a great workout to start out with since it’s so mild. You can do this during any trimester as long as your doctor gives you the okay.
    • Just balancing yourself as you sit on the ball will help strengthen your core.[7]
  2. 2Squat with the ball behind you to exercise your legs. Stand with your feet shoulder-width apart and press the ball in between your back and the wall. Slide down the wall until your knees are at a 90-degree angle from the floor, then return to a standing position.[8]
    • Start slow, and try to work up to 10 repetitions.
    • If you’re worried about losing your balance, have someone stand next to you to grab onto just in case.
    • If you’re in your second or third trimester and you’re having persistent bleeding or placenta problems, stick to rocking back and forth on the ball instead of heavier exercises.[9]
  3. 3Sit on the ball and row with a resistance band for an arm workout. Sit up straight on the ball with your feet shoulder-width apart. Put a resistance band underneath each foot, and use the arch of your feet to keep it in place on the floor. Hold onto each end of the band and pull straight back, like you’re rowing, then return to the position you started in.[10]
    • You’ll feel this in your shoulder blades as you pull backwards.
    • Try to do at least 15 repetitions at one time.
    • Make sure the band stays underneath your feet! If it flies toward you, you could really hurt yourself.
  4. 4Use a resistance band to deadlift on the ball for a chest workout. Sit on the ball with your back straight and your feet about hip-width apart. Secure your resistance band underneath your feet and keep it in place the whole exercise. Grab the ends of the resistance band and lean your torso forward, bringing your chest toward your thighs. Sit back up into your starting position to complete 1 rep.[11]
    • Try to work up to doing 15 reps at a time.
    • If you want an added challenge, wrap the band around your hands for extra resistance.
  5. 5Stretch your back using the gym ball. Start on your knees and place the ball in front of you, then hold it with both hands. Slowly bring your rear down to your heels, then hold the pose for a few seconds before coming back up.[12]
    • You can do up to 10 repetitions of this exercise.
  6. 6Try a pelvic tilt with your gym ball to stretch your pelvis area. Sit on the floor with your back leaning against the ball and your feet on the ground (keeping your knees bent). Place your hands on your hips and push the small of your back upwards, rocking your hips up toward the sky. Hold this pose for a few seconds, then sit back down to complete 1 repetition.[13]
    • Try to work up to 10 repetitions of this stretch.
    • If you’re worried about losing your balance, have someone stand nearby to catch you.

Method3During Labor

  1. 1Sit on the ball and rock from side to side for a gentle pain reliever. Much like you did during pregnancy, you can sit on the ball with your knees spread apart and rock your pelvis front to back and side to side. This can help with contraction pain and the discomfort of labor when it first starts.[14]
    • Have your partner or a friend stand behind you and rub your back or your shoulders while you rock if you’d like some extra comfort.
  2. 2Kneel on the floor and cradle the ball to help with pain. Put your knees on the floor and set the ball in front of you, then wrap your arms around the top portion of the ball. Lean forward so your cheek is resting on the top of the ball to stretch out your pelvis muscles and relieve some of your labor pain.[15]
    • You can also hold this position while kneeling next to a bed or a chair.
    • It’s best to practice these positions at home before you go into labor so you know how to do them when the time comes.
  3. 3Hug your ball and rock from side to side on your knees for extra comfort. Get into the same position with your knees on the floor and your ball in front of you. Lean your torso on top of the ball and let your arms hang to the side like you’re giving the ball a hug, then rock your hips from side to side.[16]
    • You can rock in the rhythm of your contractions to help with the pain and discomfort.

Method4After Childbirth

  1. 1Sit on the ball instead of a chair for extra comfort.[17] After you give birth, it may be slightly uncomfortable to sit on a hard chair. Instead, use your gym ball to sit down at the table or in front of the TV as you recover.[18]
    • Sitting on the ball will also help take the pressure off any stitches.
    • If you’re breastfeeding, sitting on the ball can help you keep your posture better than sitting on a couch or sofa.
  2. 2Strengthen your pelvic floor muscles by rocking back and forth. Much like you did during pregnancy, you can use your gym ball to strengthen your torso. Sit on the ball with your knees wide and your posture straight. Rock back and forth and side to side to give your body a simple, light workout.[19]
    • You might not have the energy to exercise right after childbirth, which is totally fine. Wait until you and your doctor both think you’re up for it before trying to work out.
  3. 3Hold your baby and rock them gently on the gym ball. If you’re having trouble getting your baby to calm down, sit on the ball and cradle your baby gently in your arms. Slowly rock back and forth to calm your baby down and rock them back to sleep.[20]
    • Make sure you have a good balance on the ball before trying to hold your baby while sitting on it.
    • If you’re worried about falling over, have someone nearby to help you just in case.
  4. 4Repeat the same exercises you did in pregnancy when you feel up to it. As you recover from childbirth, you may be able to start exercising as soon as a few days after your labor. If you feel okay (and your doctor says it’s okay) you can try the same exercises you did during pregnancy to strengthen your abdominals as you recuperate.[21]
    • If you ever feel any pain, dizziness, or nausea, stop exercising.
    • Exercising can lift your mood and help you recover from childbirth faster

Exercise ball helps in keeping a healthy back, pelvic floor and baby’s posture & mobility. It is great for improving balance and to prepare you for labour, learn home based exercises and find out the right time to use exercise ball. Exercise ball can be used for almost all abdominal exercises, especially for women who are pregnant. Working out with exercise ball is a great way to strengthen your core, improve balance and decrease pre-natal back pain

Exercise ball is an amazing pregnancy exercise tool. It can be a great way to ease back pain, keep you from getting too stiff and your body more open which will help you feel much more comfortable during labor and delivery.

Using Exercise Ball When Pregnant

Using an exercise ball during pregnancy can reduce back and joint pain, ease the discomfort of sciatica and help prepare your body for labor. Exercise balls are also a great way to relieve stress, because they require you to engage your core muscles. A pregnancy exercise ball is an excellent tool for your physical and mental health during pregnancy. It helps when you’re recovering from childbirth and it improves your posture. It will improve your balance, strengthen your core muscles and increase your flexibility. In addition, using exercise ball while pregnant can help you lose the extra weight gained during pregnancy.

This exercise ball is designed to provide comfort and support while you work out. Don’t spend your pregnancy on the couch – get fit with this exercise ball.

At 39 weeks, you’ve reached what’s officially considered a full term pregnancy—and you’re probably more than ready to meet your baby. But even with your due date around the corner, there’s really no telling when baby will decide to make their grand entrance. Which is why many moms-to-be, eager to put pregnancy behind them, try to take things into their own hands and help move labor along. One tactic? Trying out certain exercises to induce labor.

But do they really work? They can, experts say, but only if your body is actually getting ready for labor. “The fact is that if a woman’s cervix isn’t ripe–meaning soft and ready to be dilated by her contractions—then no exercise in the world will induce her into labor!” says Kathy Fray, a midwife and maternity consultant in Auckland, New Zealand. In other words, if your body isn’t starting to gear up for labor on its own, doing squats and forward bends aren’t going to jumpstart contractions. “However, if your cervix is beautifully ripe and soft and stretchy, then exercises might tip you into commencing contractions.”

Read on to learn which exercises you can try out to help induce labor naturally.

In this article:
When is it safe to do exercises to induce labor?
6 exercises to induce labor

When Is It Safe to Do Exercises to Induce Labor?

While you may want baby to come, and stat, you don’t want baby to come too soon. According to the American College of Obstetricians and Gynecologists, the risk of adverse outcomes is lowest if baby is born between 39 and 41 weeks gestation.

It’s always a good idea to check with your doctor first before trying out any exercises to help induce labor. But generally speaking, unless you’re dealing with certain pregnancy complications, gentle exercise and breathing techniques shouldn’t send you into preterm labor if you try some moves out ahead of time. In fact, you may want to even test out some techniques while you’re experiencing Braxton Hicks contractions, says Jess Jennings, MS, founder of Ma Yoga for Pregnancy, Motherhood & Beyond in Los Angeles, which also offers online prenatal yoga and birth prep classes. “Your body is practicing,” she explains. “It’s a wonderful time for you to practice too.”

Jennings suggests finding a breathing rhythm during Braxton Hicks contractions while stretching back through your hips and swaying. If you get energy flowing through your hips as the contractions build up, she says, you’ll have the inner resources to pull through once the real labor contractions set in.

Still, even in a healthy pregnancy, exercises that help induce labor might not feel comfortable. Always listen to your body and stop or take breaks as needed.

Curious to learn which exercises might help move labor along? Read on for six options that experts recommend.

6 Exercises to Induce Labor

Some exercises may encourage labor to start, while others can help move early labor along once those initial contractions have started. Either way, “it’s about focusing on exercises that will calm your central nervous system,” says Melissa Green, a labor support doula, founder and prenatal exercise specialist at Just like Om, a yoga and pilates studio in New York City. “If you’re trying to induce labor, don’t elevate your heart rate or cause stress on the body. This can prevent labor, or even reverse it.” The reason: When your heart rate goes up, your body reacts with a fight-or-flight response. And to give birth, you obviously want openness in your pelvic area, not Spanx-like tightness.

In addition to finding a slow, rhythmic breath, start moving in a way that grounds you and the baby, Green adds. Exercises that relax the pelvic floor as well as open up hips are ideal in helping move labor to the next phase.

It’s also good to simply move about, especially when you’re trying to coax early labor into the next phase. “Lying flat on the bed does not help mild latent labor establish into strong active labor,” Fray says. “Women need to mobilize. Being upright increases the pressure of the fetal head on the cervix, making the contractions more effective.”

Ready to get moving? Here are six possible exercises to help induce labor.

Engaged Breathing

When you breathe normally, you generally contract the abdominals on the exhale—but if you’re trying to induce labor, you want to engage your core and diaphragm as you inhale through the nose, and “try to hug the baby with your abdominal muscles,” Green says. Take a moment to hold your breath, then exhale slowly through the mouth. You should feel relaxed on the exhale, imagining baby pushing down. Practice breathing like this until you can feel the pelvic floor muscles relax. This style of breathing can be done on an exercise ball, in child’s pose and in a supported squat.

In Ayurveda (yoga’s sister science), this type of grounding breathing is associated with apana vayu, a life force that flows downward. “A long, full exhale brings our energy down out of your head into the lower body,” Jennings says. “It prepares the body for birth in so many ways.”

Image: Michelle Rose Sulcov /

Butterfly Pose

Doing certain prenatal yoga poses to induce labor, like butterfly pose, can be particularly helpful as your body transitions to the main event. Sit on the floor with knees wide and the soles of your feet together. You can place your hands under your knees for support. As you inhale, sit up tall so your lower back has a natural curve (like Cow Pose) and expand your chest forward and up. As you exhale, drop your chin down, lean back and round your back (like Cat Pose). Repeat this move five to 10 times, or as long as it feels good. “Both of these movements are important for pushing,” Jennings says. “When you find the natural curve of the lower back, you can access more power as you bear down.”


Image: Michelle Rose Sulcov /

Supported Forward Bend

Find something sturdy that you can hold on to, like a wall, kitchen counter or stair banister. Place your legs parallel to each other, hip-width apart. Hold on to your support, bend your knees and stretch your hips back, pressing the tops of your thighs back as well. “Stick your butt out to make space in the pelvis,” Jennings says. “That’s where baby needs the most space to make their exit.” Do this as long as it feels good, moving your hips side to side, taking long, deep breaths as you lengthen your spine and expand the back of your pelvis.

Image: Michelle Rose Sulcov /

Supported Squats

Supported squats help strengthen the glutes and legs, stretch the pelvic floor and encourage baby to move down. Stretching the pelvic floor helps your body relax, says Green, who recommends spending up to five minutes a day doing squats once baby is in the head down position. (Don’t worry, you don’t have to set your stopwatch—you can break up the five minutes into several intervals throughout the day.) “The full squat position (called malasana in yoga) helps baby engage deeper into the pelvis,” she says.

To start, put your back against a wall. (Consider placing an exercise ball between your back and the wall, which you can lean against to relieve pressure from the lower back.) Place your feet about shoulder-width apart, with your toes pointing out slightly. Bend your knees and descend as low as you’re comfortable, exhaling on the way down. While working on these squats to induce labor, keep your knees pointing out as you slowly return to starting position on the inhale.

Image: Michelle Rose Sulcov /

Exercise Ball Bounce

Gently bouncing on an exercise ball to induce labor not only encourages baby to move down and in turn assist with cervix dilation, but it can also soothe baby, Green says. Sit on the exercise ball, with your legs wide apart, and move your hips up and down. The movement encourages the pelvic floor to contract and relax naturally. Gentle bouncing also allows the spine to decompress, making a little more space between the vertebrae, which can relieve tension in the low back. Bounce for a few minutes throughout the day.

Image: Michelle Rose Sulcov /

Slow Dance

If you want to help move early labor along, this could be a good exercise to induce active labor. Place your arms around the neck of your partner or labor support person and let yourself lean on them and relax. Sway your hips side to side. (This is a great time to fire up that playlist for labor and delivery!) Swaying the hips invites the open feeling you want in your pelvis, Jennings says. This simple movement can help you find a natural rhythm and support the downward flow of energy that you want throughout birth. What’s more, if you’re doing this move with your partner, connecting with someone you love releases oxytocin, a natural hormone that’s said to help you stay calm and better cope with pain.

The exercise ball is a great tool to use when pregnant. It provides you with a lower-impact form of exercise that works your muscles while also helping you relax and unwind. This simple piece of gym equipment is useful when trying to keep the baby in the right position during pregnancy, as well as providing some relief for back pain, sciatica and varicose veins. If you want to burn major calories, lose weight and get fit, the exercise ball will help you. This versatile exercise tool is used for both strength training and balance or stability exercises by beginners and elite athletes.

How Does An Exercise Ball Help During Pregnancy

An exercise ball is a great way to strengthen your core and improve your balance during pregnancy. It also allows you to move around freely without worrying about stability or falling over. Use it before, during and after pregnancy to get great results! Exercise balls offer a safe and effective way to stay in shape during pregnancy. If you feel tired or uncomfortable, sit on the exercise ball to decompress your spine and relieve pressure on your joints. You can use it in addition to other strengthening exercises, or manage all of your workout needs with just the ball.

When you’re pregnant, back pain and sciatica can be a problem. But there are ways to prevent it. One of the easiest is to make sure that your position during exercise is correct. An exercise ball lets you focus on your posture each time you do exercises, so you can develop better habits. Exercise balls are great for strengthening your core during pregnancy. The free-moving instability of an exercise ball causes your body to engage all of its muscles in order to keep balance while you exercise, which helps your body develop stronger muscles throughout pregnancy.

This workout ball can help you increase your fitness while protecting your spine and joints. It provides support to the back, neck and lower back while helping you maintain good posture during exercises. It also gives you a convenient way to exercise with no equipment needed. Pregnant women will feel more confident as they prepare for labor and delivery. An exercise ball is a great tool for expecting moms to use. It helps promote core strength and mobility, while also improving balance and posture. A pregnancy ball can also help ease lower back pain, improve circulation, relieve stress and get you in better shape.

Leave a Comment

Your email address will not be published. Required fields are marked *