Pregnancy Ball Exercises Second Trimester

Do you have a lower backache? Do you feel your body needs more exercises? Or do you have problems with your posture and need for core stability? Then pregnancy ball exercises are just what you are looking for! In this video I show some of my favorites! This workout is suitable for all trimesters but is great for the second trimester, when back pain typically sets in and good posture becomes more important than ever.

Pregnancy ball exercises are a fantastic way to stay active and maintain proper posture while pregnant. Do these pregnancy ball exercises throughout your second, third & fourth trimester to strengthen all muscles in your body, especially those that support your spine. Pregnancy ball exercises can help reduce back pain, provide support for your pelvic floor muscles, and improve your core strength. As you progress through each trimester, use your pregnancy ball to perform specific movements that accommodate the changes in your body.

A pregnancy ball exercise is a great workout for all moms-to-be. The ball helps keep your center of gravity low so you’re not putting any extra stress on your back and joints, but it also challenges your core and thighs in new ways. If you haven’t been doing any exercise before your pregnancy, try a 5-minute warmup on the ball before moving into some stretches or simple moves with weights to get ready for the next trimester (or postpartum). Benefit from the comfort and convenience of exercising at home with the Pregnancy Ball. Using the ball regularly can help improve posture, muscle strength and flexibility, which will provide you with a stable position as your growing baby bumps up against your abdomen. Use this simple stretching routine throughout your pregnancy to help ease back pain or other muscle issues that may arise in late pregnancy, while also enhancing core strength and pelvic stability.

Pregnancy is a time of great change, and your body changes more rapidly than it did during the first trimester. It’s important to stay mobile and keep active throughout your pregnancy. It will not only help make your muscles more flexible, but also helps alleviate the aches and pains that are bound to come with expecting.

Using A Birthing Ball In Second Trimester

Whether you’re using a birthing ball in your second trimester or preparing for delivery, this handy guide helps you understand how to get the most out of this essential tool. You’ll learn how to properly inflate and deflate your ball, position yourself comfortably on it, and modify your movements accordingly. Using a birthing ball in your second trimester can help relieve back pain, strengthen your pelvic floor muscles, prepare your body for labor and delivery, and help you relax during pregnancy. As long as you’re comfortable on the ball and can find an appropriate size (which should be larger than the width of your hips), there’s no reason not to try it!

A birthing ball or a birth ball is a big inflatable exercise ball made of rubber. It is a standard fitness ball that can be used by pregnant women for fitness during pregnancy and post pregnancy (1). The birthing ball is a safe and beneficial non-pharmacological technique to increase your chances of having a vaginal delivery.

What Are The Benefits Of Using A Birthing Ball?

Here are a few potential benefits of using a birthing ball (2).

  • Eases back pain and improves your ability to move around.
  • Stimulates blood flow to the pelvic area, where the placenta and uterus lie
  • Offers counter-pressure to your perineum and thighs
  • Gives excellent support to your knees and ankles
  • Helps reduce spinal pressure
  • Can eases labor pain and reduce the duration of labor (3)
  • Can reduce the anxiety and pain from contractions
  • Helps open up the pelvic muscles
  • Helps you remain in an upright position, which works with gravity for efficient baby decent

Note that some people may feel dizzy or ill while using the ball. If you do, refrain from using it.

What Is The Difference Between A Birthing Ball And A Gym Ball?

Birthing balls and gym balls are almost similar and made of anti-burst materials, which means they only deflate slowly and not get punctured. However, there are a couple of differences between the two: birthing balls are bigger than gym balls, and they come with an anti-slip finish.

What Type Of Birth Ball Should You Buy?

Buy a birthing ball which meets the following criteria:

  • The size of the ball depends on your height (see the table below). When you sit on it, your feet should touch the floor properly
  • Take the one with anti-burst feature and an anti-slip finish; In any case, do not keep these exercise balls near sharp objects, rough surfaces, direct heat generators such as heaters, radiators, blowers, open fires and stoves.
  • Should be able to bear your weight
  • Choose from a reputed brand so that you can be sure of its quality
  • It should be pressure-tested and take up to 300kg weight

What Is The Ideal Size Of A Birthing Ball?

The ideal size depends on your height, as mentioned in the table below.

Less than 5’2”45cm
5’2” – 5’8”55cm
5’9” – 6’3”65cm
Above 6’3”75cm

Note: When you sit on the ball, the hips need to be higher than the knees. Otherwise, it is an indication that the ball is small for your height or it needs to be filled with more air. The birth ball usually deflates with time and can be inflated using an air pump (4).

Sitting with your knees higher than the hips can disturb the fetal position and lead to prolonged and painful labor.


Image: Shutterstock

Tips For Using A Birthing Ball For The First Time

Here are a few tips for first-time users of a birthing ball.

  • Place the ball on a carpet or a rug and not on the floor. Go barefoot, or wear anti-skid shoes. Have someone hold your hand and support you from the back when sitting on the ball for the first time.
  • Place your feet firmly on the floor to gain your balance. Place one hand on the ball and slowly lower yourself to sit on the ball.
  • Now, place your hands on the knees and try rocking the pelvis sideways, and back and forth. Once you feel you are comfortable with it, bounce on it a little.
  • If you are not comfortable with the rocking or bouncing movements, place a chair near you for support.
  • Make sure that there is enough space around you when you exercise on the ball.
  • Breathe normally, control your exercise movements, and stop the activity if you experience any pain.

Knowing when to use the birth ball during pregnancy is essential to stay safe and make the most of it.

When Can You Start Using A Birthing Ball?

The first trimester is the best time to start using the birthing ball. You can also start exercising on it later during the pregnancy, although you may have difficulty getting used to it, considering how much your body would’ve changed with the growing baby.

Next, we tell you about how the birthing ball can be used during pregnancy, labor and after birth.

How To Use A Birthing Ball During Pregnancy?

During pregnancy, you can use the birthing ball:

For sitting comfortably when working or resting:

  • It is much easier to get on and off on the ball than it is to sit on a soft sofa or a hard chair.
  • Sitting on the ball is also a mini workout. Rocking and bouncing on it gently can keep your tummy and back muscles upright.

For some mild exercise:

  • Birth ball offers the needed balance, improves posture and exercises your tummy muscles. It gives the required support to bear the pregnancy weight.
  • Rock your pelvis sideways and back and forth while sitting on the ball (pelvic tilts). Hold your core tight, tilt your pelvis back slightly and try curving your lower back gently at the same time. Repeat to strengthen your uterus and lower back. You should not involve your shoulders when doing this, and movement should start from the waist and below.
  • Rotate your hips clockwise and anti-clockwise while sitting on the ball.
  • Remain in a kneeling position, and then lean over the ball (resting child’s pose). Now rock your hips front to back. It helps you relax.


You can also try pelvic floor exercises while using the birthing ball. You may find it much easier, and you will be working on the lower tummy muscles.

For changing the baby’s position in late pregnancy:

  • Lean forward on the ball and try to get on your knees. Forward-leaning positions while on the ball will help the baby adopt the upright birthing position.
  • This will make the baby move into the anterior position, with their back towards your tummy.

Though the baby is not going to remain in the same position until labor, exercising on the ball can at least offer you some relief from back pain.

How To Use A Birthing Ball During Labor?

Working out on the ball before you go into labor can make you feel comfortable. Some healthcare providers also recommend using TENS (transcutaneous electrical nerve stimulation, drug-free option for pain relief) along with the birthing ball to cope up with early labor.

Here is how you can use the birthing ball during labor:

1. Sit on the birthing ball with your feet shoulder-width apart. Now rock your pelvis side to side and from front to back (like using hula hoops). This helps to stretch out your body so that the baby can move into the right birthing position.


2. Get onto all your fours by hugging the ball, and gently lift your bottom from a kneeling position called the resting frog squat. Rock your pelvis sideways.


4. Lean forward over the ball while standing, with the ball placed on the bed or an elevated platform. This position gives gravity needed for the baby’s descent.


5. Bouncing gently on the ball strengthens your legs and improves your ability to balance. It is also helpful in giving counter pressure you require during labor.

6. If you are worried about falling off the birthing ball, try sitting upright on the peanut ball, an alternative to the rounded birth ball. (5).


7. Lie on your side using a peanut ball. It helps you rest and sleep well. It also keeps your pelvic region open when resting.


Besides making normal delivery easy, the birthing ball can also help you stay fit and recover faster after childbirth. Check with your doctor before planning to use a birthing ball. You can get a personal trainer or a specialist dealing with women fitness, if necessary.

How To Use A Birthing Ball After The Baby’s Birth?

You can use birthing ball after the birth of the baby in the following ways:

  • You will feel sore for some days after the delivery. Sitting on the ball is more comfortable than sitting on a hard surface.
  • Once you get the baby to latch conveniently, you can sit on the ball when breastfeeding. It can be better than slumping on the bed.
  • You can also cuddle and soothe your crying baby while sitting on the ball.
  • Exercising with the ball helps tone up your post-pregnancy body.
  • When the baby is ready, they may also like to stand, walk and scoot on the ball.

You may try birthing ball exercises during pregnancy to reduce pain and discomfort. The ball can be used any time during pregnancy and even during the final weeks of pregnancy. These exercises may also improve the body postures and strengthen the pelvic muscles. They are also recommended to increase the chance of natural childbirth and to ease labor woes. However, do not forget to seek your obstetrician’s opinion before beginning exercises with a birthing ball in pregnancy.

Frequently Asked Questions

1. Can bouncing on a birthing ball hurt the baby?

No scientific studies have proven that bouncing on a birthing ball while pregnant might harm the baby. However, be mindful of rocking or moving gently on the ball with support nearby.

2. Does using a birthing ball help soften the cervix?

Yes. Studies have shown that using a birthing ball can significantly aid the process of cervical ripening (6).

The miracles of childbirth can be a beautiful and empowering experience. That’s why it’s so important to start preparing your body for labor & delivery by incorporating a birthing ball into your second trimester exercise routine. You may be surprised to know that the best times to use a birthing ball are during pregnancy and after your baby is born. It’s ideal for practicing pelvic floor exercises, or Kegels, which can help strengthen your muscles before childbirth and reduce stress on your pelvis afterward. It’s also great for loosening up tense muscles in your lower back, easing discomfort from sciatica (pain radiating down your legs) and preventing back pain altogether.

No need to worry about the ball not fitting; it’s usually OK to use one when you’re in your second trimester. If you sit on the ball just like you would any other chair, however, and keep your back straight, you will work your glutes and hamstrings. The birthing ball is a great tool to help reduce the pain of contractions and increase the comfort of delivery. The ball increases the circulation to your pelvic area, which will help with the labor process and can help lower your blood pressure if it is too high.

How Does An Exercise Ball Help During Pregnancy

There are many benefits to using an exercise ball during pregnancy, including a lower risk of back pain, easier labor and delivery, and the ability to bounce back quickly after pregnancy. When it comes to working out during pregnancy, there are many options. Research suggests that women who exercise regularly are able to carry their babies longer and are more likely to deliver healthy infants. Using an exercise ball as part of your workout program will help you stay fit – and provide some fun for both you and your baby!

An exercise ball is a great way to stay in shape when you’re pregnant. It helps you strengthen your abdominal core and back muscles, keeping them strong enough to support your growing baby throughout pregnancy and delivery. Exercise balls are used by millions of people around the world to help with a variety of exercises, from core strengthening to yoga practice. Exercise balls also provide an inexpensive way to increase core strength and flexibility during pregnancy, helping to alleviate back pain and prepare your body for labor. Pregnant women also benefit from using an exercise ball because using this tool is a simple way to maintain physical activity during pregnancy.

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.

Exercise balls offer a simple, effective and fun way to maintain good posture, strengthen muscles and improve balance. A pregnancy exercise ball provides excellent low impact core conditioning for mom and baby. You can use an exercise ball to stay fit during pregnancy, help relieve backache and minimize the risk of developing gestational diabetes. These benefits can be realized as long as you take precautions and employ proper technique when using the ball.

How Long Can You Sit On An Exercise Ball When Pregnant

Although it is best to avoid sitting on an exercise ball when pregnant, some women find it to be more comfortable than sitting on a regular chair. If you do choose to sit on an exercise ball, try not to spend more than 20 minutes at a time and use a smaller sized ball.”

Exercise balls are a great way to stay active while pregnant and strengthen your muscles. However, these balls can be very unstable when you’re in a seated position. If you want to use an exercise ball — whether it’s during pregnancy or post-baby — proper positioning is key to safety and proper alignment of your spine. The exercise ball can help improve your abdominal muscles, which support the weight of your growing baby. Improve your stamina by sitting on it and rolling around for five minutes a day. gradually increase the time you spend sitting on the ball until you reach 30 minutes at a time. To avoid discomfort, don’t sit for more than 30 minutes at any stretch.

You can start using the exercise ball once your pregnancy is confirmed. In fact, you continue to use it throughout your pregnancy and until you give birth. The benefits of using an exercise ball during pregnancy include lower back pain prevention and muscle strengthening, which can help you recover after childbirth and prepare for future pregnancies, you can sit on the ball during pregnancy. You should do it gradually and gently, never push yourself to achieve any of your goals. For example, in the beginning, you can start by doing five minutes of exercises, and then add another five minutes every week to reach thirty minutes.

Many pregnant women want to stay fit and healthy, but are unsure if this is possible when you are expecting. The good news is that exercise during pregnancy can be beneficial. Not only will it help your body prepare for the changes of childbirth, but also it will help you maintain a more even weight gain throughout your pregnancy. Just as long as you start off slowly, listen to your body, understand your limitations and avoid any activities that feel unsafe.

Can You Use A Exercise Ball In Pregnancy

Exercise ball workouts are such an effective way to get fit. They’re great for strengthening your core and abs and to improve balance, flexibility and posture. You can use an exercise ball in pregnancy to help tone your hips, thighs and butt while helping relieve common pregnancy aches and pains. Exercising with a stability ball also helps keep muscles stretched out so that you don’t overstretch them during labor. Yes you can use a exercise ball in pregnancy. Just be aware to make sure it is not a super-elastic ball because those can be unsafe for baby. If your ball has a plastic coating make sure it is smooth and not rough. Be sure that the exercise ball is small enough for you, so it will not push past your comfort level.

Exercise balls are a great way to work muscles in your back and abdominals, which can help during pregnancy. They also make it easier to do strength training with your legs or arms. Yes, exercise balls are recommended by midwives and physical therapists! They provide an excellent core workout and strengthen the abdominals, back and pelvic floor muscles. It’s a great pregnancy alternative to crunches or sit-ups.

The exercise ball is a great tool for pregnancy. It helps balance, distributes the weight evenly and gives relief from the swollen feet. Also do not forget to wear shoes with extra support to prevent any type of accident in this period of your life. Yes! Using a stability ball for pregnancy exercises is great for your abs and core, as well as lower back. You can also make good use of it for pre- and postpartum belly support. The great news is that some exercises don’t require you to use a ball at all – just add in some basic muscle activation techniques to work your core, like contracting your abdominal muscles while standing or sitting (i.e., sucking your belly in without arching your back).

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