You can start using exercise ball in early pregnancy, but only if you feel comfortable and familiar with it. The size of the ball is not important. You should always consult your doctor before starting any exercise routine during pregnancy. He will provide you with guidance on what you can and cannot do. You can start using your exercise ball in pregnancy once you’ve gained 8-10 pounds. This is usually around the start of your second trimester, but some women feel ready earlier than others. Consulting with your doctor is important before starting an exercise routine, especially if you’re doing something new like an exercise ball workout or a class.
Who doesn’t like to workout? But, exercising while you’re pregnant can be a challenge. This is because it may be uncomfortable or even painful. If you want to keep your immune system boosted, boost your energy and strengthen your body without harming your baby, then exercise ball can be the perfect tool for your pregnancy workout essentials.
It is a common misconception that exercise ball for pregnancy are only for gym or weight training. The exercise ball can be used as an alternative to a chair when sitting at the desk, in meetings or even while watching television. Exercise ball which is also known as Swiss ball is a versatile device that can be used by everyone, including women during pregnancy. When you’re pregnant, it’s important that you receive all the right instructions on how to use an exercise ball. Regular use of an exercise ball provides a good workout for your muscles and helps increase muscle tone and strength, making it easier for you to get back on your feet once baby arrives.
This ball is highly recommended for pregnant women to sit on during their pregnancy.
When Should You Start Using A Ball In Pregnancy
When to start using a ball in pregnancy depends on your fitness level and how active you have been in the past. Many women will begin with exercise early on in their pregnancies, including walking and swimming but for others, some extra time is needed before starting out. If you have not worked out regularly before your pregnancy, then we recommend consulting with your doctor to see what is best for you and your baby. If you’ve been pregnant for 2 or more months, you may want to start using a ball in pregnancy. Pregnant women can use a stability ball to improve back strength, maintain muscle tone and improve balance, but there are some safety concerns and limits you should be aware of before jumping on one.
When you start to feel comfortable with the use of a ball in pregnancy, it’s good to have at least 2 balls. One will be used for your workout and one will be kept as a spare. A pregnancy ball can be a great way for pregnant women, new moms and young children to work out at home. It is easy to use and is a good way to get in your daily dose of exercise. But the right time to start using a ball is different for everyone. The safest time to start using a pregnancy ball is during the first trimester, which runs from week one through 12 weeks. Many pregnant women are hesitant to start using a ball because it can seem intimidating to sit on something you can’t really see. Understandably, pregnancy is an emotional time and the little kicks feel like real life babies swimming around in there! However, expert studies show that prenatal yoga with a ball increases the effectiveness of the exercises, improves core strength and provides better posture.
When To Start Using A Ball In Pregnancy
When to start using a ball in pregnancy depends on your fitness level. If you are a non-athlete and have been sedentary, we recommend starting with a stability ball before you incorporate weight training. If you are already fit, go ahead and progress to weight training during your pregnancy. Additionally, you should consider where your focus lies. For example, stomach strength or core stability? Both focus areas require balance and abdominal strength. We recommend using a foam roller for lower back pain relief and foam rollers can be great for stretching out the hips and relieving back pain as well. It’s good to start using a ball in pregnancy well before the baby arrives, because it helps prepare your body for the pregnancy and labor. Use it to help strengthen your core muscles and work on balance, flexibility and posture.
A birthing ball is an exercise ball that can be used during pregnancy and labor. It is a rubber ball that can be used in many ways during pregnancy and even after delivery.
Effective birthing ball exercises to induce labor
Birthing ball exercises are extremely beneficial in pregnancy. Birthing ball exercises during pregnancy can help in inducing labor. Here are some effective birthing ball exercises you can do in pregnancy-
- Pelvic tilt exercise- Place your birthing ball against the wall and sit with your back on the ball. By pulling your abdomen in a little, gently curve and push your back towards the ball. This exercise is very good for strengthening the lower back and uterus.
- Resting Child’s Pose- Place your birthing back against the wall. Kneel in and bend your body towards the ball. Take support on the ball and stay in the resting child pose for a few seconds and then repeat.
- Bouncing on the ball exercise- Gently bouncing on the birth ball will help in strengthening the legs and the balancing ability. During labor, this bouncing exercise is useful in exerting counter pressure and thus inducing labour.
- Hula Hoop Exercise: To do the hula hoop exercise, sit firmly on the ball with your hands on your hips. Then make circular movements with your hips, just like you make with your waist with a hula hoop. Start with small rotational movements and as you get comfortable with the exercise, start with bigger circular rotations.
- Rocking: Sit on the birth ball and let slowly move pelvis rock back and forth, and then side to side motions. This rocking exercise on a birthing ball during pregnancy helps shift the pelvis into spinal and pelvic alignment and ease discomfort between contractions.
How to choose the right size birthing ball for you?
The right side of the birthing ball for exercise during pregnancy can be determined based on the female’s height. Below is mentioned the right size of the birthing ball for exercises for you in pregnancy:
|Recommended Ball size
|Less than 5 feet 4 inches (5.4 feet)
|5 feet 4 inches (5.4 feet) – 5 feet 10 inches (5.10 feet)
|5 feet 10 inches (5.10 feet) or taller
When can you start using a birthing ball in pregnancy?
You can start using a birthing ball from very early in pregnancy, as early as you want. Simply sitting on a birthing ball and moving back and forth or side to side can help relieve cramps and adjust your pelvic floor.
From around week 32 of pregnancy, you can use your birthing ball for gentle pregnancy exercises. Check with your doctor if you have severe pain or contractions in pregnancy as your doctor can suggest special exercises to ease discomfort and prepare for labor.
Try exercises on a birthing ball in positions where you are leaning forward (like the child’s pose) rather than tilting back. Gentle bouncing on the ball can also help the baby’s head drop into your pelvic area.
Benefits of birthing ball exercises in pregnancy
- Eases back pain
- Stimulates blood flow to the female’s pelvic area
- Offers additional pressure to the perineum and thighs
- Gives support to and strengthens your knees and ankles
- Helps ease spinal pressure
- Can reduce the pain and duration of labor
- Can reduce anxieties and pain from contractions
- Can help dilate and open up the pelvic muscles
- Corrects the baby’s position before the birth (by dropping the baby’s head in the pelvic area)
It’s never too early to start using a ball! You can start using a stability ball during pregnancy as soon as your doctor tells you that you are on an active track
Can You Use A Exercise Ball In Pregnancy
Using an exercise ball in pregnancy is a great way to improve your core and pelvic floor muscles. These exercises help you stay healthy, fit, and more comfortable during pregnancy. yes, you can use an exercise ball in pregnancy. The ball is used to provide a gentle resistance that helps tone and strengthen your abdomen, back muscles and pelvic floor. It is sometimes referred to as the Swiss Ball or physioball, but is not actually Swiss. This product is also used when you are trying to strengthen your core muscles
Best for pregnancy-related pain: BABYGO Birthing Ball
- BABYGO Birthing Ball, from £22.95 at Amazon – buy here
This pregnancy exercise ball from BabyGo is a favourite for easing aches and pains in pregnancy, from SPD to sciatica, plus it can help postpartum recovery for women suffering from diastasis recti.
It’s made from a BPA-free material that’s five times stronger than a regular exercise ball, and includes a handy book with pregnancy-friendly exercises for mums to be.
‘This ball is great. I’ve had Pelvic Girdle Pain during my pregnancy which it has really helped with easing.
‘I’ve also sat on a few of my friends’ birthing balls and they’re usually too tough, or too big for me, so choosing one where I can adjust the sizing has been great. Affordable and very sturdy, really helpful!’ writes a fan.
Best as a chair: Mind Body Future Yoga Ball Chair
- Mind Body Future Yoga Ball Chair, £26.97 at Amazon – buy here
Not only does this pregnancy exercise ball come in three sizes – 55cm, 65cm and 75cm – it also has a base to stop it rolling, making it ideal as a replacement for your normal chair, during pregnancy.
The heavy-duty design also includes an e-book, mini foot pump, measuring tape, air stopper plug and plug removal tool.
Using it in pregnancy can help provide support and prepare the body for labour.
Best value: Opti Purple Gym Ball – 65cm
- Opti Purple Gym Ball – 65cm, £10 at Argos – buy here
You don’t need to spend a ton of money on a pregnancy exercise ball – this one is a third of the cost of most of the other options, and does the job brilliantly.
This design includes a pump and is popular with pregnant women, as well as those who need it for post-surgery rehab.
Best for workouts: Mantra Sports Exercise Ball Chair
- Mantra Sports Exercise Ball Chair, from £31.97 at Amazon – buy here
This Swiss ball is brilliant for exercise in pregnancy since it includes a stability base, resistance bands and a handy poster with exercises.
It’s one to enjoy for the ‘home gym’ before, during and after pregnancy.
Toughest pregnancy ball: Trideer Exercise Ball
- Trideer Exercise Ball, from £17.49 at Amazon – buy here
Trideer’s exercise ball is a good choice if you want a budget buy that happens to be incredibly tough.
This anti-burst, anti-slip design can support up to 2,000 lbs, and includes an inflation foot pump.
It’s made from an eco-friendly, hypoallergenic material and pregnant women love it.
‘This was a godsend when pregnant, particularly in the 3rd trimester…
‘It was so helpful when I got restless legs in pregnancy and for ensuring I sat up straight and forward to position baby correctly’, writes a fan.
Best for exercise and birth: Birth-ease
- Fitness and birth ball, from £17.99 from Birth-ease – buy here
A pregnancy fitness ball is always a great addition for birth, particularly for contractions, supporting labour and natural birth positions.
This one is made of a non-slip PVC, is latex-free and should the ball burst it is designed to deflate extremely slowly to support you and your baby.
Best designer ball: YSL
- Exercise ball, £50 from YSL – buy here
If you like to look stylish while you work out then you may be a fan of the YSL exercise ball. Suitable for low impact exercise, it has the signature YSL slogan in contrasting white on black.
Easy to clean (just wipe and go) it measures 70 cm in diameter and is made of 100% polyethene.
Best versatile pregnancy gym ball: Core Balance ball
- Core Balance gym ball, £13.99 at Core Balance Fitness – buy here
The Core Balance gym ball is made from anti-burst PVC with anti-slip rings to prevent it sliding away from you.
It can be used for a range of core strengthening exercises and to relieve back pain during pregnancy or as a birthing ball.
This great value ball is just £13.99 and comes in five different colours to suit your mood – including teal, purple and pink.
It’s also available in four different sizes – choose the size that works best for your height.
Best Peanut shape exercise ball: Gymnic Anti Burst Physio Roll – Peanut Shape Swiss Ball
- Gymnic Anti Burst Physio Roll – Peanut Shape Swiss Ball, £43.99 at Physio Room – buy here
The unique shape of the peanut exercise ball makes it easier to use than a standard ball but just as effective for exercises, as well as back ache relief.
It’s perfect for people with balance problems or those who are trying to improve core stability, flexibility or balance.
Peanut balls are also multi-purpose and said to be great at relieving pregnancy aches and discomforts but also useful at various stages of labour to ease pain in your back and pelvis.
Keeping fit during pregnancy can help you and your baby stay healthy. And thanks to a number of new and novel fitness tools, it’s easier than ever for moms-to-be to follow their exercise regimen during pregnancy. But does the exercise ball have a place in a pregnant woman’s exercise routine? Or should it be avoided in favor of something else? Here’s what you need to know about the safety of using an exercise ball during pregnancy. Exercising in pregnancy can help strengthen muscles around your pelvis, keep you healthy, and help prepare your body for childbirth. An exercise ball is a great tool to use during pregnancy because it allows you to perform many of the same stability exercises that you would do on the floor (for instance, glute and hamstring curls) but with the added challenge of instability–which further works and strengthens your core muscles
Exercise balls are great for pregnancy, but only if you are not having problems with your pregnancy and are experiencing good health. Most women who use an exercise ball during pregnancy find it to be a very comfortable way to maintain muscle tone and stay fit.
It’s important to talk with your doctor before beginning an exercise program during pregnancy. But if your doctor gives you the go-ahead, an exercise ball will make for an excellent tool for performing standing and seated exercises like arm circles and leg lifts. Folding exercise balls (like this one) are also portable and inexpensive, making them perfect for use at home or even at work!