How Does An Exercise Ball Help During Pregnancy

The pregnancy exercise ball is a fun and effective way to workout during pregnancy. It strengthens your core, reduces stress and pain in your back, helps with posture and spinal alignment, helps reduce fatigue and backaches, improves circulation, improves the condition of ligaments and muscles of your pelvic floor. An exercise ball can help during pregnancy by providing relief from the common aches, pains and discomforts that come with carrying extra weight around. It can increase blood flow to your baby, help relieve back pain and provide support during the last three months of pregnancy

During pregnancy, an exercise ball helps strengthen the back and abdominal muscles, which in turn helps alleviate lower back pain. The ball helps with proper alignment and posture as well. An exercise ball is a versatile piece of equipment that can be used during pregnancy. A regular exercise regimen throughout pregnancy helps to keep your body strong and healthy, while preparing you for labour and recovery. An exercise ball is the perfect way to work the core and pelvic floor muscles that are required during delivery by supporting your body weight in an upright posture.

An exercise ball can help you get in shape by increasing your core strength and stability. It will also increase blood flow to your pelvic region, so it helps to relieve pain and pressure.

What Are The Benefits Of An Exercise Ball When Pregnant

An exercise ball is a great way to stay active and fit during pregnancy. The ball will help ease your growing belly, strengthen your back, improve balance and posture, keep you flexible and strong, build and tone your muscles, improve the circulation of blood and nutrients throughout the body and increase lung capacity. Benefits of using an exercise ball while pregnant: Relaxes your back, strengthens your core, tones your muscles and increases flexibility all while improving posture.

In addition to some of the benefits of an exercise ball when pregnant, one should also know that this is not the solution for all problems related to pregnancy. Protein snacks can be a great way to minimize hunger during pregnancy, but eating too much high-protein food can actually cause dehydration and constipation. Calories-180kcal/serving|Glucose-10g(recommended)|Fats-0.5g(recommended)|Protein-0.8g(recommended)

Birth balls are an excellent way to prepare your body for birth. Spend some time every day sitting upright on your birth ball. This can be at your desk, watching TV, or whatever you’re doing. Sitting upright helps support and open the pelvis, loosen the ligaments, and support the lower back.pregnant mother using a birth ball exercise

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Why not just sit upright on a chair?

If you’re doing this on a hard chair, it’s easy to begin slouching or sinking back into the chair because it’s not that comfortable! A birth ball is soft on your bottom but forces you to sit upright since there’s no back to lean on. By having to stay balanced, this exercise ball engages your core and pelvic floor, strengthening these muscles for labor.

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.

Birth balls for all!

When pregnant, having the correct posture and alignment is critical. The exercise ball helps you maintain proper posture and alignment. When you are on your exercise ball, you can roll it out of the way so that you don’t have to worry about straining while you are bending over to move it around. Exercise balls are great for pregnant women because they help to tone the muscles, reduce stress and offer a sense of comfort. Exercise balls are useful especially when you need to relieve back pain or stretch out those sore muscles. An exercise ball is a great tool for prenatal conditioning and strengthening. It provides optimal support for the weight of your growing baby, making it easier to perform exercises safely. Also, its use can help prevent or alleviates back pain which can be typical during pregnancy

What To Do With Exercise Ball When Pregnant

One thing to keep in mind is to not overdo it with exercise ball exercises during pregnancy. Instead of working out your abs and getting that great toned midsection by doing crunches with an exercise ball, opt for something that is not as strenuous. An example would be a gentle abdominal exercise like a bicycle move (while sitting on an exercise ball). Also try wall push-ups for added strength training for arms and shoulders. Exercise balls are great for pregnant women because they allow for plenty of movement, which is key to a healthy and happy pregnancy. However, once you reach the end of your first trimester, it’s time to think about tossing your exercise ball away (or storing it somewhere safe) — that is, if you want to stay healthy and have a baby without complications.

Essentially, a pregnancy ball is the same as an exercise ball used in gyms. The pregnancy ball’s durable material makes them very difficult to puncture and tends to be larger than a standard exercise ball for additional comfort. They also have a must-have anti-slip finish to provide safety for pregnant women while sitting on them.

How Can Pregnancy Balls Help?

When you know how to use a pregnancy ball, it can help reduce pain and discomfort during labour and after giving birth. 

Despite the majority of pregnancy balls being round, you can find some in a peanut shape. These balls are made from the same durable material but are larger on the ends and have a narrow middle, replicating a peanut shape. 

These balls can be used when you are lying down, unlike a pregnancy ball, so you can get into a comfortable and relaxed position when sleeping or resting.

How Do You Use A Pregnancy Ball? 

During Pregnancy

If you are experiencing lower back pain during your pregnancy, you can sit on the pregnancy ball while watching television or around the house. It should help to relieve some of the pressure and make you feel less uncomfortable. It is also a great exercise that can help strengthen your back and stomach muscles and improve your posture to prepare your body for delivery. 

Sitting upright on the ball can help change your baby’s position from posterior to anterior, which also helps relieve back pain that you may be experiencing.

During Labour 

Trying to find a comfortable position during labour can be difficult, but using the ball and trying different positions, can help ease any spinal or pelvic pressure. Rocking side to side or back to front while sitting on the ball can also reduce some pain. 

Another position you can try with the ball is getting onto your hands and knees to take the pressure off of your lower back and pelvis. Rest your knees on the pillow, lean forward, and hug the pregnancy ball. This position will help provide comfort if you are nearing the pushing stage and cannot sit due to pelvic pressure.

After Giving Birth

If you have pain or pressure in the area between your vagina and anus after giving birth, don’t worry, as this is extremely common! However, you might find that it will cause some discomfort when sitting down. To help with this pain, you can slightly deflate the pregnancy ball to make it more comfortable and softer to sit on.

What Are The Benefits Of A Pregnancy Ball?

Firstly, there are no rules to say that you have to use a birthing ball during pregnancy and labour, and some women don’t choose to use them. However, studies have shown how beneficial these balls can be. 

Carrying around the additional weight of a growing pregnancy can commonly lead to back pain, stress, and pelvic or abdominal pain, and knowing how to use a pregnancy ball correctly can improve some of these symptoms, enabling you to have a more comfortable pregnancy and smoother labour. 

Although they can be beneficial during labour, as we have discussed throughout this post, these balls can also be used during pregnancy to reduce pain and relieve pressure in the weeks or months leading up to your labour. 

You may have found that it can be uncomfortable to sit on a chair, the couch, or any flat surface while pregnant. The pregnancy ball curve can help relieve some pressure in the lower back, pelvis, and spine. 

Sitting in an upright position on the ball can also encourage your pelvic muscles’ opening to allow room for the baby to descend, ready for birth. Some studies have suggested that using a pregnancy ball during labour and delivery can reduce anxiety, stress, and labour pain. 
If you would like more information to help you prepare for labour and delivery or help throughout your pregnancy, please take a look and sign up for our online antenatal courses. You can also ask any questions you have around this topic through our private Facebook forum, where you can also sign up for any of our courses.

An exercise ball is one of the best ways to exercise while pregnant, but you should know how to use it properly. Avoid using the exercise ball when you are pregnant. When you are in your third trimester and especially if you have any type of back problems, it’s best to avoid using a stability ball. The reason for this is that using an exercise ball puts a lot of pressure on your back and stomach.

In your second and third trimesters, the best thing to do with the ball is to place it on the floor, sit in front of it, and carefully lean back on it. This positioning will help you get into a comfortable position for supporting your belly. Exercise Ball is a great way to stay active during your pregnancy because it allows you to keep moving while relaxing your muscles. Exercise balls can also be used after giving birth to build strength and get back on your feet!

How Does A Ball Help In Pregnancy

For the first time in history, a ball has been scientifically proven to help pregnant women! The pregnancy ball helps support your weight and reduce stress on your body while improving bodily balance and alignment during pregnancy. You’ll feel stronger than ever before as you work out with a volleyball-sized pregnancy ball during each of your nine months of pregnancy.

Using a ball during pregnancy helps to strengthen your pelvic floor muscles, which can lead to better control of your bladder and bowels. And because you’ll be able to exercise with greater ease and comfort, there’ll be fewer aches and pains down the road. A ball is a great tool to use during pregnancy. It helps to maintain muscle tone, as well as keep the spine strong and supple. In addition, it promotes circulation throughout the body by forcing you to engage your core muscles to stabilize your pelvis and spine, which helps prevent strain on both themselves and on your joints.

Pregnancy is a big change in your life. And, you deserve to be comfortable during the process—and after. That’s why a pregnancy ball can help you feel better, sleep more soundly and connect with your growing baby. When you’re expecting, having a ball is more than just a novelty—it can help you get in shape before and after the birth of your baby. A pregnancy ball is gentle on the body, unlike many ercise machines, making it an ideal choice for exercise during pregnancy. It’s not just about fitness either: pregnant women have reported improved sleep, along with less pain and stress during pregnancy with regular use of a pregnancy ball. There are many types of balls on the market today; make sure to select one that will fit your body type when purchasing one.

When you’re pregnant, you want to do everything you can to stay healthy. So make sure to get your daily workout in with the HELP balls. They help improve muscle tone, core strength and balance, which all contribute to an easier labor and delivery.

Can You Use A Exercise Ball In Pregnancy

Yes, you can use a exercise ball in pregnancy. The exercise ball can be used to alleviate back pain and improve flexibility. You can sit on the ball with your feet flat on the floor and your back straight throughout the day while working at a desk or doing other tasks. This will help strengthen your core muscles.

Using an exercise ball in pregnancy is a great way to work your abdominal and back muscles without putting stress on your spine. It’s also great for keeping your balance, coordination, and posture in check. That’s because the instability of the ball challenges your body to re-balance frequently, which enhances flexibility and core strength throughout pregnancy. Exercise ball is more than just an exercise tool. It’s also the proper pregnancy positioning tool that helps pregnant women by bringing them closer to their babies and it also gives you more support during childbirth. The exercise ball is soft, round and compact so it is perfect for all levels of pregnant women.

The exercise ball is an effective tool for pregnant women to use during physical exercises. Using a ball during cardiovascular workouts strengthens the back muscles, which helps take the pressure off your spine and joints. The ball also helps improve stability and balance of muscles (particularly in your pelvic area) which can help prevent falls. Using a fitness ball for pregnancy workouts is a great way to make your workout more intense and effective. The stability ball will help activate your core muscles, stabilize your pelvis and support your back as you exercise.

An exercise ball is a great way to stay fit and flexible during pregnancy. By using an exercise ball while pregnant you can improve balance, challenge yourself with core exercises such as leg raises, and find relief from common discomforts such as back pain, sciatica and swelling around your ankles.

Do You Need An Exercise Ball When Pregnant

Do you need an exercise ball when pregnant? The answer to this question is YES, you absolutely do! Exercise ball has been proven to provide a safe alternative from rest and bed rest. As a matter of fact, it can help in reducing the risk for C-section, relieve back pain and pelvic girdle pain, reduce pregnancy problems, promote proper growth and development of the baby, increase pelvic muscle strength and function during pregnancy, as well as enhance postnatal recovery after delivery.

An exercise ball is a great form of exercise while pregnant, but they’re not for everyone. A pregnant woman should consult her doctor before beginning an exercise routine with an exercise ball, as she may need to modify the exercises to avoid injury. Exercise balls are definitely not just for workouts. With the right positioning, balls can actually be used to accelerate labour and delivery. They’re also great for relieving back pain while pregnant, reducing swelling during pregnancy, improving circulation in your pelvic region and strengthening your core muscles.

The pregnancy ball’s durable material makes them very difficult to puncture and tends to be larger than a standard exercise ball for additional comfort. They also have a must-have anti-slip finish to provide safety for pregnant women while sitting on them.

How Can Pregnancy Balls Help?

When you know how to use a pregnancy ball, it can help reduce pain and discomfort during labour and after giving birth. 

Despite the majority of pregnancy balls being round, you can find some in a peanut shape. These balls are made from the same durable material but are larger on the ends and have a narrow middle, replicating a peanut shape. 

These balls can be used when you are lying down, unlike a pregnancy ball, so you can get into a comfortable and relaxed position when sleeping or resting.

How Do You Use A Pregnancy Ball? 

During Pregnancy

If you are experiencing lower back pain during your pregnancy, you can sit on the pregnancy ball while watching television or around the house. It should help to relieve some of the pressure and make you feel less uncomfortable. It is also a great exercise that can help strengthen your back and stomach muscles and improve your posture to prepare your body for delivery. 

Sitting upright on the ball can help change your baby’s position from posterior to anterior, which also helps relieve back pain that you may be experiencing.

During Labour 

Trying to find a comfortable position during labour can be difficult, but using the ball and trying different positions, can help ease any spinal or pelvic pressure. Rocking side to side or back to front while sitting on the ball can also reduce some pain. 

Another position you can try with the ball is getting onto your hands and knees to take the pressure off of your lower back and pelvis. Rest your knees on the pillow, lean forward, and hug the pregnancy ball. This position will help provide comfort if you are nearing the pushing stage and cannot sit due to pelvic pressure.

After Giving Birth

If you have pain or pressure in the area between your vagina and anus after giving birth, don’t worry, as this is extremely common! However, you might find that it will cause some discomfort when sitting down. To help with this pain, you can slightly deflate the pregnancy ball to make it more comfortable and softer to sit on.

What Are The Benefits Of A Pregnancy Ball?

Firstly, there are no rules to say that you have to use a birthing ball during pregnancy and labour, and some women don’t choose to use them. However, studies have shown how beneficial these balls can be. 

Carrying around the additional weight of a growing pregnancy can commonly lead to back pain, stress, and pelvic or abdominal pain, and knowing how to use a pregnancy ball correctly can improve some of these symptoms, enabling you to have a more comfortable pregnancy and smoother labour. 

Although they can be beneficial during labour, as we have discussed throughout this post, these balls can also be used during pregnancy to reduce pain and relieve pressure in the weeks or months leading up to your labour. 

You may have found that it can be uncomfortable to sit on a chair, the couch, or any flat surface while pregnant. The pregnancy ball curve can help relieve some pressure in the lower back, pelvis, and spine. 

Sitting in an upright position on the ball can also encourage your pelvic muscles’ opening to allow room for the baby to descend, ready for birth. Some studies have suggested that using a pregnancy ball during labour and delivery can reduce anxiety, stress, and labour pain. 
If you would like more information to help you prepare for labour and delivery or help throughout your pregnancy, please take a look and sign up for our online antenatal courses.

Exercise balls can be a fun way to get fit and create a lifetime of healthy habits. They also make an ideal pregnancy exercise tool, with plenty of benefits for both you and your baby.

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