Here's a funny thing about pregnancy–sometimes the tools and techniques you think will be your best friends turn out not to be your thing at all. When I was pregnant with my first baby, I rushed out to buy a stability ball, excited about all the ways it would help me stay comfortable and prepare for birth. I blew it up, bounced around a bit...and never ended up using it! And actually during my first few contractions, I remember going over to the giant inflatable ball thinking maybe it would work its magic on me, and I immediately knew it wasn't what I needed in that particular moment. Instead, I found myself leaning a lot more on what I'd practiced and learned throughout my prenatal yoga practice.

BUT! I know tons of moms swear by birthing balls, so if you think you might be one of them, I hope this post can give you some guidance in how to use a yoga ball for every stage of pregnancy and for labor.

Because here's what I've learned from working with hundreds of pregnant women: while not every tool works for everyone, a birth ball or exercise ball can be a great way to stay active and comfortable during pregnancy for many people. It's also a great tool for labor, which is why I'm sharing these simple exercises and positions you can try.

Choosing the Right Ball

Before we dive into the exercises, let's talk about getting the right size ball for your body. When sitting on the birth ball, you want your knees at a 90-degree angle with your feet flat on a non-slip surface. Your ball should be made of anti-burst material for safety. Most pregnant people find that a 65cm fitness ball works well, but taller individuals might prefer a 75cm ball. I've linked a few popular choices in my Amazon storefront for you here (affiliate link).

First Trimester Exercises

During early pregnancy, a stability ball (also called a swiss ball or gym ball) can help you maintain good posture as your body changes. Here are some gentle movements to try:

Pelvic Tilts

• Starting position: Sit centered on top of the ball with feet shoulder-width apart
• Tilt your pelvis forward and back, thinking about moving your pubic bone and tailbone
• This is a great exercise for engaging your core muscles and pelvic floor muscles
• Start with 10-15 gentle movements, 2-3 times per day
• Focus on quality over quantity: each tilt should be controlled and mindful
• To increase difficulty, try circles instead of straight tilts
• Remember to breathe normally throughout the movement

Ball March

• Sit tall on the ball with your upper body straight
• Alternately lift your right foot and left foot, keeping your balance
• Start with 20 total marches (10 per side)
• Wrap your core in toward your midline (think of "hugging" baby with your belly)
• This helps with hip stability and engages your lower body
• Progress by lifting your knees higher as you feel more stable

Second Trimester Exercises

As your growing belly changes your center of gravity, the balance ball becomes an even greater tool for maintaining strength and comfort.

Hip Circles

• Sit comfortably on the ball
• Make small circles with your hips, then gradually increase the size
• Aim for 8-10 circles in each direction
• Switch sides and directions
• This movement helps keep your hip flexors mobile and can ease lower back pain
• Try figure-8 patterns for variety and additional hip mobility

Wall Squat

• Place the ball between your lower back and a wall
• Lower into a squat position, keeping your knees behind the front of your knees
• Hold for 20-30 seconds
• Perform 5-8 repetitions with rest between
• This strengthens your gluteus maximus and inner thighs
• Keep your feet shoulder-width apart for optimal stability

Third Trimester Exercises

The end of pregnancy is when many women find these exercises particularly helpful, especially for pelvic pain and positioning baby.

Seated Bouncing

• Gently bounce on the ball
• Start with 2-3 minutes at a time
• This can help ease pressure on your pubic bone
• Many pregnant people find this brings pain relief for their back pain
• Focus on gentle, controlled movements rather than vigorous bouncing

Ball Bridges

• Lie on your back (if comfortable) with feet on the ball
• Lift your hips for a small amount of time
• Hold each bridge for 3-5 seconds
• Perform 8-10 repetitions
• This helps maintain pelvic floor strength and hip stability
• Stop if you feel dizzy or uncomfortable lying on your back

Pelvic Floor Benefits

Using an exercise ball during pregnancy offers specific benefits for your pelvic floor muscles:

1. Dynamic Sitting: Unlike regular chairs, sitting on a ball requires subtle movements that engage the muscles in and around the pelvis naturally throughout the day.
2. Optimal Positioning: The ball encourages proper pelvis alignment, which helps your pelvic floor muscles work more effectively.
3. Gentle Engagement: Exercises like pelvic tilts and hip circles provide a great way to maintain pelvic floor awareness without over-exercising these important muscles.
4. Labor Preparation: Regular ball exercises help train your pelvic floor muscles for the demands of a growing baby during pregnancy while promoting an upright position that can aid in easier delivery.

Using Your Ball During Labor

A birthing ball can help support an easier delivery, whether you're planning a medicated or unmedicated birth. Here are different ways to use it:

Early Labor

• Sit on the ball and make hip circles
• Try gentle movements that feel good
• Use the ball for additional support while in a standing position

Active Labor

• Lean over the ball in a kneeling position
• Try the ball with various upright positions
• Use it for support during contractions for labor pain management

Posterior Position

If baby is in a posterior position, certain ball positions might help:

• Forward-leaning positions over the ball
• Hip circles while sitting
• Combining the birth ball with hands and knees positions

Frequently Asked Questions

How often should I use my exercise ball during pregnancy?

There's no strict rule, but aim to incorporate it for at least 10-15 minutes, several times throughout your day. Listen to your body and gradually increase the time as it feels comfortable. There are a couple very specific seasons in life I recommend finding a good show to binge. This is one of them! Use your exercise ball whenever you're watching your show!

Can I use my fitness ball as my office chair?

Yes! Many pregnant people find it a great alternative to traditional chairs. Start with 20-30 minutes at a time and gradually increase. Make sure to maintain good posture and take regular breaks.

What size yoga ball do I need for my height?

• Under 5'4": 55cm ball
• 5'4" to 5'10": 65cm ball
• Over 5'10": 75cm ball

Is bouncing on a ball safe during pregnancy?

Gentle bouncing is generally safe during pregnancy, but always check with your healthcare provider first. Keep movements controlled and avoid vigorous bouncing.

How do I know if I'm doing the exercises correctly?

Focus on maintaining good posture (a long, tall spine) with your feet flat on the ground. You should feel stable and in control of each movement. If something doesn't feel right, stop and check your position or consult with a prenatal exercise specialist.

Final Thoughts

Remember, while birth balls can be a great exercise tool during pregnancy and labor, they're just one of many options available to you. The best thing is to find what works for YOUR body and YOUR pregnancy. Some pregnant women love their exercise balls, while others (like me!) might prefer different tools and techniques. That's completely okay!

Have you tried using a pregnancy exercise ball? I'd love to hear about your experience in the comments below!