Is Bouncing On An Exercise Ball Good For Pregnancy

There are many benefits to bouncing on an exercise ball during pregnancy. One of the main benefits is that it helps you work against gravity, which can be extremely useful in helping your to regain your body’s pre-pregnancy shape. It also improves pelvic stability and strengthens the back muscles, which may reduce back pain. Finally, it provides a low impact workout that gives you greater control over your movements than traditional weight training exercises do and increases core strength for labor and delivery.

Bouncing on an exercise ball is a great way to stay fit during pregnancy. It increases the strength of your core muscles, which can help stabilize your back and balance. In fact, a study published in the British Journal of Sports Medicine found that women who did prenatal exercises with an exercise ball had stronger trunk muscles after giving birth than those who did not use one. Bouncing on a ball might seem like one of the most ridiculous, haphazard ways to exercise. But bouncing is good for older adults and pregnant women who want to get active without putting any strain on their knees or ankles.Staying fit can help you get your body back into shape — especially if you’re looking forward to getting pregnant after working out for years?

Yes, it is safe to bounce on a ball during pregnancy. In fact, it’s good for you! Like yoga, it helps to stretch and tone your body while also giving you a little boost of energy to get through the day. We recommend getting an exercise ball that’s between 60 and 80 cm in diameter (about 24-31 inches), unless your doctor recommends otherwise. Bouncing on an exercise ball is an effective way to strengthen your core muscles and improve your posture. But there are some things you should know before you start working out with it

Extremely beneficial for a pregnant woman, the exercise ball helps women put less pressure on their back and hips, which makes it easier for them to deliver a baby. The exercise ball also works on toning the muscles in your pelvic area to help you recover better after birth.

Does Bouncing On Exercise Ball Help Pregnant

Bouncing on an exercise ball while pregnant is a safe and effective way to help prepare your body for labor. By using the muscles in your pelvic floor and core, you can help improve your posture, increase coordination, and improve stamina. Exercise balls are also great for working out at home since they are portable, so they can be moved around the house as needed.

Many people use an exercise ball, or one specially designed for birth, throughout pregnancy to ease discomfort and get into beneficial positions. Some of the same movements used during pregnancy can be used with the exercise ball to induce labor.

When your body is ready, there are many ways to get things going in the hospital and ways to induce labor more gently at home. It is very important to discuss with your provider what type of induction may be appropriate for you and your current situation. For example, if you’ve had a prior Cesarean, your provider might consider induction methods that are safe for VBAC.

It is also important to take into consideration the timing of when you are trying to induce. Sometimes our bodies are not quite ready to have a baby. If you are trying to induce labor, be mindful that if it does not work, your body will get there at some point. 

If you’re nearing the end of your pregnancy and considering how to get labor going, focusing on your baby’s position can be really helpful. That’s because one of the main reasons for C-section is a baby being in a less ideal position during labor and pushing.

Using the exercise ball can help with that, too. Creating balance in the pelvis with birthing ball exercises and other techniques can help your body prepare for labor and get your baby into an ideal position. 

In this article, we are going to talk about how to use an exercise ball to induce labor, if it’s safe to try, and how effective it is.

How does a birthing ball help induce labor?

A birthing ball is a large exercise ball that you can sit on, not only during pregnancy but also during labor. Many women will use their birthing ball to help induce labor or encourage contractions when they are near the end of their pregnancy. 

It is not known if a birthing ball truly helps to induce labor, but it is a great tool you can use at home to try and get things going. Using an exercise ball can also encourage your baby into an optimal fetal position for labor and birth.

A birthing ball is a nice comfortable place for a pregnant person to sit, and because it is an inflated ball, you can bounce on it. Bouncing can help the baby engage into the pelvis more and place more pressure on the cervix. 

Pregnancy ball exercises to induce labor

Those last weeks of pregnancy can be really hard as we patiently wait for our sweet babies to arrive. When it comes to inducing labor, the most important thing is to allow your body time.

However, when your body is ready, there are ways to help encourage your labor to begin. Below are a few ways to help induce labor using the birthing ball. 

Tilting back and forward 

Seated on the ball with your feet evenly placed on the ground, rock your pelvis back and forth, rolling on top of the ball. This creates movement in your pelvis and can also help your baby come down a little more. 

This is a gentle movement, and you can practice pelvic tilt exercises during any stage of pregnancy. But it’s important to follow your body’s lead. If it is starting to feel uncomfortable, stop. 

pelvic tilts

Hip circles on the exercise ball

Hip circles can create a big movement change in your pelvis and may help your sweet little baby snuggle on down into your pelvis. This movement may also stimulate your cervix, which in turn can bring on contractions.

Seated on the exercise ball, move your hips in large circles. Change directions after a few rotations, performing the motion for both left and right.

Bounce away

Bouncing on a birthing ball to induce labor is one of the most common things people will try to get things going. 

This movement can help because gravity brings the baby down and helps them into a nice engaged position. If the baby puts enough pressure on your cervix or the bag of waters, it is possible that your water may break.

If you are also pumping to induce, bouncing on the exercise ball would be a great addition to help things get moving along.

Figure eights

Picture what a number eight looks like in your head, and try drawing it out with your hips while seated on the ball. This motion is another great exercise to create motion in the pelvis and help your baby into a good position. 

Exercise ball squats

Sitting on your ball, you can put yourself in a deep squat position. Having something to hold onto or placing your hands on your legs can also help you balance. If you choose to have something in front of you to lean on, be careful not to push the ball backward with your lower body.

exercise ball to induce labor

A squatting position mixed with bouncing can help contractions increase. 

How long should I bounce on a ball to induce labor?

There is not really a set duration on how long or short you should bounce on your exercise ball to induce labor. However, the longer you bounce, the more pressure you will be placing on the cervix to help encourage your uterus to contract. 

You can bounce in longer sessions or in short and frequent intervals. For example, you could try 30-60 minutes of bouncing, mixed with figure eights or rocking back and forth. Alternatively, you could bounce for 15 min every hour to change things up in the pelvis. 

It is really important to listen to your body and follow its lead. If you feel stable and are able to spend a lot of time on your ball, that can potentially help your chances of inducing labor. If it becomes too much or feels hard to balance, give your body a rest. 

Also be mindful of your back position keeping it aligned with your normal hip position.

Frequently asked questions

Is it safe to bounce on a ball while pregnant?

Yes! It is safe to sit on your exercise ball and gently bounce while you are pregnant, unless you have been advised against exercise and movement by your healthcare provider. Bouncing towards the end of your pregnancy can encourage contractions, so be sure to ask your doctor when a good time to start using a ball during pregnancy would be, and what week you can start doing things to help induce labor. 

Do squats help induce labor?

Squats do not necessarily induce labor. However, they can change up the pelvic dynamics and help the baby get into a lower position, so when labor begins, it is more effective. If you have pelvic pain, do not continue to squat. This can be common at the end of pregnancy as the hormone relaxin kicks in and the pelvis starts to shift as it prepares for birth. 

What is the quickest way to go into labor?

The quickest way to go into labor is going to the hospital and beginning an induction. However, there are other methods like pumping to induce labor, taking special herbs, or having the membranes stripped that people have used to get labor going.

Bouncing on an exercise ball during pregnancy has so many benefits. It strengthens your pelvic muscles, helps to relieve back pain and can even relieve constipation. The best part is that it’s so comfortable to do, you can even use it while sitting at your desk and still continue with your day while gaining strength during pregnancy! Exercise ball is one of the most effective and efficient ways to help pregnant women in their through the last few months. The exercise ball is designed for balance training, so it develops strength and flexibility, prevents back pain and pre-term labor. It’s a great way to help your body get used to supporting your added poundage!

Exercise balls are great for a workout. They can be used to build strength, as well as provide core stability, improve balance and coordination, ease back pain and reduce stress. If you’re pregnant, bouncing on a ball is a safe way to tone your muscles while increasing circulation. Exercising on an exercise ball is a great way to ease the aches and pains of pregnancy. Sitting on an exercise ball helps improve posture and focus, as you do your exercises with purpose. Some of the most helpful ways to use it in pregnancy are sitting on it and working out your core. Doing crunches or flutter kicks while seated on an exercise ball will give you a great workout without taking a lot of time away from your baby!

Can Bouncing On An Exercise Ball Hurt The Baby

Bouncing on an exercise ball is safe for most pregnant women, says Certified Professional Midwife Cynthia Trowbridge. It helps relieve muscle aches and keeps you active when it’s uncomfortable or too dangerous to do rigorous activity. Do some research before beginning your workout routine and seek the advice of a doctor or physical therapist if you can’t bounce without pain.

Birthing balls are essentially the same as exercise balls. They’re both made from a durable material that makes them extremely difficult to puncture. But exercise balls used at the gym tend to be smaller than birthing balls.

Birthing balls are larger for comfort and have an anti-slip finish. This is a must-have feature for sitting on the ball for long periods without slipping off.

So why are birthing balls frequently used during pregnancy, labor, and even after birth?

To put it simply, birthing balls can reduce pain and help you feel more comfortable during labor. Many birthing balls are round, but some are also in the shape of a peanut.

Peanut balls are made from the same material as a round birthing ball. But instead of being round, these balls are larger on the ends and have a narrow middle, like a peanut. You can’t use a regular birthing ball while lying down in bed — but you can use a peanut ball in this position.

It’s easier to get into a comfortable, relaxed position while resting or sleeping since you’re able to lift your legs over or around a peanut ball.

What are the benefits of a birthing ball? 

There are no rules that say you have to use a birthing ball during pregnancy or labor. Many women don’t.

But a 2015 review of studiesTrusted Source suggests that using a birthing ball (either a round or peanut ball) can be beneficial in many ways.

Let’s face facts. Pregnancy and delivery can be hard on the body. And while everyone’s experience is different, many women have the same general complaints of back pain, stress, and pelvic or abdominal pain. According to some personal testimonies, a birthing ball can improve some of these symptoms, allowing for a smoother labor and delivery.

But don’t think you have to wait until labor to use a birthing ball. A ball can also help relieve pain and pressure in the months or weeks leading up to delivery.

Sitting on the couch, a chair, or any flat surface can be uncomfortable during pregnancy. On the other hand, the curve of a birthing ball might relieve pressure in your pelvis, lower back, and spine.

Sitting on the ball in an upright position can also encourage the opening of your pelvic muscles, allowing room for the baby to descend into the pelvis in preparation for birth.

There’s also evidence suggesting that using a birthing ball during labor can reduce stress and anxiety, as well as labor pain.

In one 2013 studyTrusted Source, 203 pregnant women admitted to the hospital with labor pains completed 30 minutes of birthing ball exercises. When researchers measured their pain and anxiety level after the exercises, the women reported significant improvements.

There’s even research suggesting that a peanut ball can result in shorter active labor, although more studies are needed.

If a birthing ball has these potential benefits, you might wonder whether a birthing ball could also induce labor. Although some women might go into labor while sitting, rotating, or bouncing on a birthing ball, there’s no evidence to suggest that these balls can induce labor or break your water.

How do you choose one?

To be comfortable on a birthing ball, it’s important to choose the right size ball based on your size and height. Birthing balls aren’t one size fits all. They usually come in small, medium, or large. Some birthing balls are sold fully inflated, but other balls must be inflated after purchase.

For the most part, you should be able to sit on a birthing ball with your feet planted flat on the floor. If you’re on your tippy toes while sitting, the ball is too large. And if your knees are positioned higher than your stomach, the ball is too small.

As a general guideline, ball sizes correspond to height.

  • if you’re 5-foot 4 inches or shorter: 55 cm
  • if you’re 5-foot 4 to 10 inches: 65 cm
  • if you’re 5-foot 10 inches or taller: 75 cm

Keep in mind that recommendations can vary depending on the ball. So read the package label to see the manufacturer’s guidelines.

Some manufacturers may recommend a different ball size based on your height and weight. Choosing the right size is important because sitting too high or too low to the ground could irritate your back and knees.

If you’re using a birthing ball for the first time while pregnant, do so with the assistance of another person to prevent accidentally slipping off.

Shop for birthing balls online.

How can you use a birthing ball?

Now that you know how to purchase a birthing ball, here are some suggestions for how to use the ball during pregnancy, labor and after delivery.

During pregnancy

Lower back pain doesn’t only develop during labor. Some women also experience pain during pregnancy. If so, sitting on a birthing ball at work or while watching TV may relieve some of this pressure and help you feel more comfortable.

Sitting on a birthing ball is also great exercise. It can strengthen your stomach and back muscles, improve your posture, and prepare your body for delivery.

Sitting in an upright position can also change your baby from a posterior position to an anterior position, which may also relieve back pain.

During labor

Finding a comfortable position during labor is difficult. Yet, using a birthing ball and experimenting with different positions can help ease pelvic or spinal pressure.

You can sit on a birthing ball and rock from side to side, or from front to back. Some women also sit on a birthing ball while leaning forward on a table or bed, so that their partner can massage their back.

Getting into a hands and knees position while using a birthing ball may also take pressure off your lower back and pelvis. Place a pillow on the floor, and with your knees on the pillow, lean forward and hug the birthing ball.

This position can provide comfort if you’re nearing the pushing stage and can’t sit due to pelvic pressure.

If you’re using a peanut ball, you may want to use it to support your legs or body while you’re in the bed. There are various positions you can try to increase your comfort during labor.

After giving birth

After giving birth, it’s only natural to have pain or pressure in the area between your vagina and anus. So sitting down can be uncomfortable.

You can slightly deflate the birthing ball to make it softer and more comfortable. This way, you can sit on the ball while watching TV or relaxing, or while breastfeeding or rocking a fussy baby.

Can you do exercises with a birthing ball? 

Once you’re feeling up to it, use your birthing ball for exercise or to help strengthen yourself postpartum.

Bouncing exercise

For this exercise, you’ll gently bounce on a birthing ball for a few minutes at a time. This exercise can improve stability and balance and strengthen your legs.

Hula hoop exercise

Strengthen and tone your core with a birthing ball. Sit on the ball with your hands on your hips, and then rotate your hips in a circular motion as if you’re hula hooping.


Lie on the floor on your back with your legs elevated and ankles resting on top of the birthing ball. Slowly raise your upper body until you form a V-shape. Keep your hips on the floor. Hold this position for 5 counts and then slowly lower your upper body to the floor. Repeat for the desired number of reps to strengthen and tone your legs and abdomen.

Overhead ball squat

Stand in the position of a traditional squat with your feet shoulder-width apart. Hold the birthing ball in front of your body. Bend your knees and squat, as if you’re about to sit in an imaginary chair. As you squat, raise the birthing ball overhead. Hold his position for about 5 counts and then return to starting position. Repeat the desired number of reps to strengthen your legs, thighs, abdomen, and arms.


A birthing ball can provide a lot of comfort before and during labor. It can help relieve back pain, decrease pelvic pressure, and it might even shorten labor. The one thing it can’t do, though, is induce labor. And the best thing about a birthing ball, you can use it after birth to sit comfortably or get into shape.

Generally, bouncing on an exercise ball is considered safe during pregnancy.However, if you have any doubts or concerns, consult with your doctor first. She will let you know if there are exercises that can be done to strengthen the muscles of your pelvic floor and lower abdominal area, which are two areas usually targeted by exercise balls. It’s also a good idea to get accustomed to using an exercise ball before you become pregnant so that your body has time to adjust to it before the baby arrives. Bouncing on an exercise ball can be a great way to strengthen your core, improve posture and develop balance. But you should avoid bouncing on an exercise ball while pregnant.

It’s safe to bounce on an exercise ball to tone your belly, but you do have to be careful. Some doctors believe that exercising on an exercise ball (not bouncing) can be beneficial for pregnant women because it strengthens their core muscles and helps improve balance. Others believe there is no difference between bouncing and simply sitting on an exercise ball during pregnancy. Most people bounce on an exercise ball without knowing what kind of danger it presents. But there is actually a large chance that you could hurt your baby when using it in this way.

No. Exercise balls used for training are perfectly safe for bouncing on, but you should refrain from pressing too hard and bouncing the ball too high. Also, the baby would need to be strapped tightly inside something so it does not fall off or get separated from you by falling off.

Benefits Of Bouncing On An Exercise Ball During Pregnancy

Bouncing on an exercise ball during pregnancy can help to improve your balance, posture and strength. It is also a great way to work on proper breathing techniques, which can help with relaxation and reduce fatigue. It is also a gentle workout that does not put undue stress on the joints in your hips and knees which can support the weight of your growing uterus.

Exercise balls are a must-have for pregnant women. The benefits include increased blood flow to the uterus, improved posture and back support, easy on joints, decreased swelling/pain and muscle fatigue. Exercise balls are helpful for pregnant women for several reasons. They take the pressure off of certain joints that experience stress because of weight gain, pregnancy hormones and a changing center of gravity. When using an exercise ball as a stability ball, there is little to no need for stabilization from the lower body which means the core has to work extra hard to keep you balanced. This extra core work adds strength and allows the pelvic floor (a major muscle group important in childbirth) to firm up!

Exercise balls are helpful for pregnant women for several reasons. They take the pressure off of certain joints that experience stress because of weight gain, pregnancy hormones and a changing center of gravity. When using an exercise ball as a stability ball, there is little to no need for stabilization from the lower body which means the core has to work extra hard to keep you balanced. This extra core work adds strength and allows the pelvic floor (a major muscle group important in childbirth) to firm up!

The exercise ball is a great way to get a few extra reps in, so you can make sure you’re getting the full benefit of your workout routine. Here are some other benefits of using an exercise ball during pregnancy: 1.Relief from back pain

2.Maintain and improve core strength

3.Prevent the onset of sciatica

4.Improve circulation and breathing

5.Enhance flexibility Exercise balls can help combat many of the uncomfortable symptoms of pregnancy, such as back pain and lower-back discomfort. Exercise balls help strengthen your pelvis, which can lead to better posture and fewer aches — especially during the third trimester when your center of gravity shifts.

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