Using An Exercise Ball Third Trimester

The exercise ball is a safe and effective way to stay fit during pregnancy. During the third trimester, pregnant women are often tired and unable to manage long workouts. The exercise ball provides an alternative approach to traditional two-legged workouts. It also gives you greater range of motion as you move your body around the ball during various exercises to keep it interesting and challenging. Using an exercise ball during pregnancy is a great way to stay healthy and fit for both you and your growing baby.

The exercise ball is a great addition to your pregnancy workout routine. Having a ball in the room encourages movement, which is healthy for both mom and baby. We recommend using a ball throughout pregnancy so you can take advantage of its benefits as much as possible. Using an exercise ball during pregnancy is a simple way to develop your core muscles, reduce back and joint pain, improve your balance and posture, increase energy and stamina.

Whether you’re sitting or standing, it provides a stable foundation to exercise. You can perform many simple, easy exercises such as squats and lunges, as well as more advanced moves like planks.

Can You Use A Exercise Ball In Pregnancy

Can you use a exercise ball in pregnancy? Well, it is even more important during pregnancy. The best way to prevent back pain during pregnancy is to get an exercise ball. Exercise balls are designed for use by pregnant women and are a great way to help you stay active and fit during your entire pregnancy. Yes, you can use a exercise ball in pregnancy! You should consult with your health care provider before using an exercise ball during any stage of pregnancy. Exercise balls are a great way to target the muscles needed to support your growing body through the many changes that happen over the course of a pregnancy.

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


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

Method2Pregnancy Exercises

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

Method3During Labor

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

Method4After Childbirth

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



  • When getting onto the floor to work with the gym ball, always kneel one leg down at a time.
  • Stay well hydrated when exercising; keep water near you at all times.


  • Check with your GP before beginning an exercise routine in pregnancy, especially if you have not been exercising before.
  • Never push your body more than it is comfortable with, especially during the latter stages of pregnancy.
  • Always get up slowly and carefully from floor work, to give your body time to adjust and to prevent fainting.

Exercise balls are sometimes controversial but their use in pregnancy is definitely proven safe. Studies have shown that a chair with no backrest and an exercise ball for a seat can help reduce both backaches and fatigue. By making sure the core muscles are engaged and the spine is stabilized, many women find the exercise ball helps them throughout their pregnancies! Exercise balls are great for pregnant women because they increase the range of motion in the hips and pelvis, while providing support and improving posture. They offer a safe way to exercise during pregnancy and keep you strong, flexible and injury-free throughout your nine months—and beyond! Using a pregnancy exercise ball during your pregnancy can help some women get in better shape, stay active and feel great. However, not all women will benefit from this type of exercise. While it’s a good idea for pregnant women to do some light stretching every day, to help with circulation and back pain, it’s probably best not to use an exercise ball if you’re at all uncomfortable or sore.

How Does An Exercise Ball Help During Pregnancy

An exercise ball can help during pregnancy by providing low-impact workouts during your growing months. This helps to build strength, improve posture and relieve stress. Firstly it is important to understand the nature of the exercise ball and how it benefits you during pregnancy. During your pregnancy, your body will experience many new and wonderful changes, but is important to remember that you must keep moving. Exercise during pregnancy helps with circulation, reduces muscular problems like back pain, provides relief from aches and pains and strengthens the pelvic floor muscles that support the uterus and unborn baby during birth.

There are many specialised forms of exercise that pregnant women can do during pregnancy. One popular form of exercise is to use a fitness ball; this can be used before, during and after pregnancy. Many women use a fitness ball to sit on and rock during the labour while having contractions. This helps to keep the legs open and aids in pushing the baby.

What is a fitness ball?

A fitness ball is an exercise apparatus that is used to help keep the body fit and healthy. For pregnant women, it is a means to help throughout the process of having a baby. Many hospitals stock fitness balls or you can buy one from one of many leading retail outlets for a home birth. It is best to purchase a fitness ball that suits your height to be able to effectively utilise the fitness ball.

What are the advantages of using a fitness ball?

There are many advantages to using a fitness ball before, during and after pregnancy:

  • It helps to support muscles and strengthens the abdominals and back.
  • It is fun and easy to use. All you need to do is sit on the ball and hold on.
  • The fitness ball allows you to support your growing uterus.
  • You can improve your balance during pregnancy.
  • It promotes a healthy and fit body.
  • It is easy and accessible to use.
  • There may be fitness balls provided at your hospital (depending on where you live).
  • It can help you while in labour to push the baby down.

Are there any disadvantages to using a fitness ball?

You need to be cautious when doing any exercise during pregnancy. In terms of fitness balls you should be wary of the following factors:

  • If you’re not careful when using the ball you could fall down.
  • It can at times be difficult to balance. Practice makes perfect.
  • You may need to do other exercises along with the fitness ball to see a significant improvement in terms of fitness.

Fitness ball exercises during pregnancy

There are several types of fitness ball exercises that you can do during pregnancy to help you prepare for a better experience, as described below:

Belly breathing exercise

You could try belly breathing exercises. This involves sitting on the fitness ball while you inhale and exhale. You have to take deep breath as you inhale to allow the abdomen to expand properly, after which you exhale slowly. It is best if you try this exercise around twenty times, rest and then do more.

If you want a workout for your quadriceps then you can try placing the fitness ball against a stable wall. You then perch on the edge of the fitness ball, leaning your lower back against it with your knees bent and hips width apart. You can then perform inhaling and exhaling exercises, for around twenty times to see a significant improvement to your health.

Kegal exercises

Kegal exercises on a fitness ball help to strengthen the important pelvic muscles. This will improve your comfort levels during the later stages of labour. Kegal exercises are beneficial in preparing you for labour. To perform kegal exercises you need to breathe slowly. While exhaling, count to five to help tighten your lower pelvic muscles. It is best to relax your shoulders, neck and jaw when inhaling. You can perform twenty kegal exercises to significantly improve your pelvic area

An exercise ball is the perfect tool to use during pregnancy. It can be used to strengthen your abdominals and back muscles while working out your lower body at the same time. It will help relieve any pressure you may feel on your back and will also help support your pelvic muscles as they adjust to your growing belly. An exercise ball can also be used as a chair during labor as a last-minute option when you aren’t able to get out of bed or move around at all. An exercise ball is a great piece of workout equipment to incorporate into your exercise routine. For example, when your balance is off during pregnancy you can use an exercise ball to support the lower part of your belly. While sitting on the ball, place your feet on the floor or objects such as chairs so that you can balance your body and stay comfortable.

A pregnancy exercise ball can help prepare you for labor and delivery, reduce pregnancy discomforts, improve blood circulation, ease back pain and improve posture when sitting. An exercise ball is an ergonomic way to alleviate common pregnancy-related issues. Sitting and standing on the ball can help strengthen your abs, increase circulation, and improve posture. The ball also helps keep you balanced, which reduces stress on your joints in addition to strengthening them. The ball can reduce pain caused by sciatica, lower back pain and constipation from tight ligaments surrounding the pelvis.

What To Do With Exercise Ball When Pregnant

The exercise ball is a hugely versatile piece of equipment, typically seen as more of a fitness accessory than a pregnancy necessity. But if you’re housebound due to morning sickness and fatigue — or even just craving more movement — it can be a lifesaver. Here’s how you can make the most of your maternity workout with this tool: Exercise balls are a practical way to do many types of exercises while pregnant. They offer great support, which can help relieve pain and swelling in your joints. A great substitute for traditional exercise equipment, an exercise ball lets you get in a good workout without stressing your joints. Any changes that you would normally make to your workout routine when pregnant can be done with this device as well. Remember that as with any exercise routine, talk to your doctor before you start using an exercise ball during pregnancy

During pregnancy, the exercise ball is a great tool. It’s a physical therapy to help with balance and range of motion, while being gentle on the body. It can be used in your regular workouts or specific exercises, such as core strengthening or stretching. if you’re pregnant and like to exercise, you might think that exercise ball workouts are out of reach. Not so! There are some great ways to keep challenging yourself as your body changes.

If you are pregnant, Kegel exercises are not recommended. Don’t use a stability ball in this case, but instead do more floor exercises and perform abdominal strength training laying down on your back. It’s better to be safe than sorry and do nothing at all rather than risk hurting yourself or your unborn baby.If you enjoy exercise, there is nothing to stop you continuing with your daily exercises during pregnancy. For many women, exercise improves their mental state and makes them feel more energetic, which can improve the experience of being pregnant. However, there are some considerations that should be taken into account before starting any exercise program. These include making sure the person has good balance and coordination, getting medical approval if possible and not allowing too much strain on joints such as the lumbar spine (lower back).

How Long Can You Sit On An Exercise Ball When Pregnant

You should consult your doctor for the length of time you can sit on an exercise ball when pregnant. While sitting on an exercise ball is safe for most women as long as they take certain precautions, there are some risks involved that make exercise balls less than ideal for certain groups of pregnant women.

It is recommended that you sit on an exercise ball for no longer than 20 minutes at a time. However, you may use it as much as necessary to keep your back and stomach muscles toned during pregnancy. You should avoid prolonged periods of sitting on an exercise ball when pregnant. It’s important to keep moving if your doctor is allowing you to exercise, but sitting long enough on an exercise ball to get a good stretch can make back pain worse or even cause it.

There are a lot of benefits to using a exercise ball during pregnancy. While it might look like an odd choice at first, you should consider the advantages before making up your mind. A pregnant woman’s body quickly adjusts to the different weight, posture and center of gravity, so it’s probably best not to experiment with that in motion. Sitting on an exercise ball is comfortable and easier on your body than sitting on a chair. The floor exercises that come with this workout ball can help tone every part of your body while also working out your abs at the same time. Yes, even if you are very pregnant. The ideal amount of time for pregnant women to hold an exercise ball is dependent on their physical fitness level. Beginners should start with one minute and build up to three minutes, then move on to advanced moves. It’s also a good idea to have a mat underneath you and make sure that the ball doesn’t pop!

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