Pregnancy Exercise Ball Exercises Third Trimester

Find out how to use a pregnancy exercise ball for safe and effective exercises in the third trimester. Increase your energy and stamina while also adding some bounce to your step with pregnancy exercise ball exercises. These exercises can help make your pregnancy more comfortable and reduce lower back pain.

Tired of feeling tired in your third trimester? The pregnancy exercise ball is a key tool you can use to stay fit during this stage of your pregnancy. Exercises with the exercise ball help to relieve back pain, avoid pregnancy weight gain and improve your posture even after giving birth. Are you ready to tone your core, burn calories and strengthen your upper body while pregnant? This pregnancy exercise ball workout will help you do all of this in your third trimester. By using a stability ball, you can continue working out even during your most challenging pregnancy months.

This exercise ball pregnancy workout is great for the third trimester. It should be used with caution, and always check with your doctor before doing any workout program. In the third trimester of pregnancy, it’s important to stay mindful of your posture and movements. Exercises with the mini exercise ball can not only be fun, but will also help ease pain in hip and back muscles, improve posture and circulation, and help prepare for delivery.

Can You Use A Exercise Ball In Pregnancy

Yes, you can use a fitness ball in pregnancy, but you should be mindful of where you place the ball. The exercise ball should be into a flat surface away from your feet and knees. This will help avoid any injuries related to exercise or posture. It is safe to use exercise balls in pregnancy. It will help with the formation of baby’s arms, legs and shoulders. During the first trimester it is best to lie down on your back on the ball, with your feet against a wall. In later stages of pregnancy it is good to kneel, leaning forward over the ball.

A birthing ball might just be one of your best pregnancy buys – and there are a multitude of ways you can use one.

Unlike the name suggests, these balls are not only for the ‘birthing’ part of having a baby. They are brilliant multitaskers which can help with every stage of pregnancy – and even afterwards when your baby arrives.


Even if you have the most sumptuous sofa, getting comfortable when you’re pregnant, especially towards the latter stages, can be quite a challenge. And as for getting up again when you’ve melted into the cushions, forget it!

  1. A birthing ball can help you resist the urge to slump as it promotes good posture, which is particularly essential in the last weeks of pregnancy when baby needs to get in the correct position.
  2. If you’re watching TV or need to be in a sitting position for a prolonged amount of time, swapping your usual chair for a birthing ball can help you feel more comfortable.
  3. A birthing ball helps distribute your weight more evenly, relieving spinal pressure and easing any back pain or pregnancy niggles.
  4. Sitting on a birthing ball also offers counter-pressure to the perineum and thighs as well as offering welcome support to your knees and ankles.
  5. Gentle movements from a birthing ball also promote blood flow to the baby via the placenta.


You can sit on your birthing ball from very early on in pregnancy. Then, from around 32 weeks, you can use it to help you with some gentle pregnancy exercises (see below) although you should always check with your GP or midwife before you try them.

If in later pregnancy your GP or midwife finds your baby is in a posterior position (facing back-to-back) your ball can work wonders for teasing them into an anterior position. Try adopting positions where you’re leaning forward rather than tilting back. Gentle bouncing on your ball is also useful for helping the baby’s head drop into the pelvic area.


Birthing balls can be used during all stages of labour. Once labour begins, sitting wide-legged on your birthing ball helps to increase blood flow to the uterus as well as the placenta and your baby as well as helping open up the pelvis and hips.

Using a birthing ball during labour allows you to get into positions which can help progress it most effectively. Kneeling down using your ball to support your arms and upper body is a good one to try and is ideal for connecting with your birthing partner who can position themselves close to you. With easy access to your hips and back it’s also perfect if you’re planning to use massage during labour.


It’s been your trusty companion throughout pregnancy, but your relationship doesn’t have to end now baby is born. Birthing balls can also be useful after birth, especially in the early days when the perineum is still sore. A good tip to help sitting a little more comfortable is to let some of the air out.

The ball can also be useful if you’re breastfeeding (although you may need to get the hang of positioning baby first) as it helps to maintain your posture.

Bouncing on your ball holding your newborn can feel soothing for them as they enjoy the gentle rhythm. It can also be a great help if your baby is suffering from colic, helping them to settle.

When you’re ready (no earlier than six weeks after birth) your birthing ball is great for post-pregnancy exercise. Even just gentle movements will help strengthen the core muscles in your back and tummy as they move to keep you balanced and upright.


Make sure you get the right size!

Not all birthing balls are the same – they come in three main sizes according to your height. When you sit on it, your hips should always be around 4 inches higher than your knees.

If you are up to 165cm tall, a 55cm ball is recommended; up to 173cm, 65cm ball and if you’re over 173cm, you’ll need a 75cm ball.

Ensure you buy one with an ‘anti-burst’ feature.


Gentle movements or bouncing on your birthing ball can help relieve lower back and hip pain as well as ease tension at the front of your bump where it may be feeling tight. Exercise can also help you sleep a little better meaning more energy for the day ahead.

Hip circles

hip circles birthing ball

Sit on the ball with your back straight and your legs open slightly to balance. Once you’ve adopted a steady position, move your hips in circular movements one way and then back the other. These movements can also be used in labour for relief and to help baby get into the correct position.

Figure 8

figure eight - birthing ball exercise

Sitting on your ball, move your hips like you’re drawing a number eight. This is a good exercise for relieving lower back pain and also helps to move baby’s head down into the pelvic area.

Side to side hips

Sit on the ball facing forward and move the hips from side to side. This is great for stretching out any tightness in the sides of your body. For extra stretch, lean your arm over your head as you move. 

Over ball stretch

pregnancy ball exercise

Using a mat to cushion your knees and starting from a kneeling position, try leaning over your ball and resting your head and shoulders and then make circular movements with your hips. You will feel the release in lower and upper back as well as ligaments around the tummy area. This can also be repeated using a figure eight movement.

Pelvic tilts

From the same kneeling position with your arms hugging your ball, try gently rocking your pelvis back and forth. This is great for easing any discomfort and also gently encouraging baby into position. 

The exercise ball can be beneficial for pregnant women. It may help you to strengthen your muscles and improve your balance, which is especially important if you are planning on becoming a parent in the near future. By sitting on an exercise ball as opposed to a regular chair, you will be able to engage more core muscles, which will ultimately help you to support your growing body. To ensure that your workout is safe for both yourself and baby-to-be, make sure that you consult with a physician before beginning any program. Regular use of an exercise ball during pregnancy can: Strengthen core muscles Increase flexibility Support posture Achieve fitness goals

Exercise balls are great tools to add to your workout and Pilates routine during pregnancy. They allow you to use your own body weight as resistance and incorporate stability and strength training into your workout without having to go to the gym. The best way to get in shape during your pregnancy is to exercise regularly. Using a fitness ball during your workout, especially pregnancy yoga, is an efficient way to burn calories and tone your muscles. The exercise ball is one of the most versatile pieces of home fitness equipment. Exercise balls can be used for a wide range of workouts for strengthening and toning by focusing on balance, stability, strength, endurance and flexibility.

What To Do With Exercise Ball When Pregnant

Exercise ball when pregnant is a great way to stay fit and keep in shape. The exercise ball can help you get your body ready for labor, and help you stay fit post-delivery. Here are some tips for exercising with an exercise ball during pregnancy. Keeping your body in shape while pregnant can be really difficult. Sitting on an exercise ball is a way to keep your balance, toning your core, and strengthening your hips and pelvic muscles. Getting on an exercise ball creates a better sense of control over the movement of both partners, making it easier for you to respond to your partner in positions that require extra movement.

A ball is one of the best tools for different exercises during pregnancy. It can help you to avoid back pain and improve your core muscles as well. After reaching your second trimester, it is completely safe to exercise with a ball. However, you may consider keeping the ball out of the way and just using it for some easy poses or work at home exercises. No matter what, keep on exercising!

Exercising with a baby in tow can be difficult – but not impossible. Here are the best ways to stay in shape when you’re pregnant. If you’re pregnant, it is unlikely that the doctor would ask you to stop exercising. You may, however, feel pressured by others to change your routine. However, it is still important to exercise during pregnancy since it helps women to lose weight after birth, improves circulation and enhances muscle tone.

What Kind Of Exercise Ball For Pregnancy

The exercise ball is the best way to help you get pregnant, help with the aches and pains of pregnancy and have a baby who will grow up happy and healthy. We have put together an informative video showing exactly how to use an exercise ball to get pregnant today. And we are offering a great price on our premium quality prenatal yoga ball that comes with a cool carrying bag.

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.

A yoga ball for pregnancy is a special exercise ball that you can use during various types of exercises, including prenatal workouts and postnatal workouts. It is made with the same material as standard exercise balls: high-quality rubber material that will not break down over time but withstands wear and tear. This makes it ideal for use by women at home or in gym settings.

A pregnancy exercise ball is ideal to help you strengthen your back and abdominal muscles, whether or not you’re expecting. Use it to perform kegel exercises, improve your posture and balance, and burn calories as you move throughout the day. Handmade from 100% genuine leather that’s soft to the touch. The pregnancy exercise ball helps you relieve back pain and keeps you active during pregnancy. It will help support your body, improve posture, provide a gentle workout to tone your body muscles and improve cardiovascular fitness. You can use it in doctor’s recommendation or simply at home.

The fit ball is a great way to stay active, strengthen muscles and relieve stress during pregnancy. It can be used on any floor surface and can also be used in the office at work or home. The exercise ball has a firm rubber shell and fills with air making it safe for mothers-to-be to use. The exercise ball can also be used in conjunction with maternity pilates/tuntalu class for added resistance

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