Why the Exercise Ball Is a Pregnancy Essential
The exercise ball — also called a birth ball, stability ball, or Swiss ball — is one of the most versatile and beneficial tools you can use during pregnancy. Unlike many pieces of exercise equipment, the ball naturally encourages proper posture, engages your deep stabilizing muscles, and gently opens the pelvis, all while being low-impact and completely safe for most pregnancies.
Midwives and physical therapists have recommended birth balls for decades because sitting on an exercise ball activates your pelvic floor and core muscles without you even thinking about it. The unstable surface requires constant micro-adjustments from your body, strengthening the muscles you will rely on during labor and delivery.
Research insight: Studies show that women who use an exercise ball regularly during pregnancy report less lower back pain, improved pelvic mobility, and greater confidence in their ability to use upright positions during labor. Some research also suggests that birth ball use may shorten the first stage of labor.
Choosing the Right Ball Size
Getting the right size exercise ball is essential for both safety and effectiveness. The correct ball size depends on your height:
- Under 5'4" (163 cm): Use a 55 cm ball
- 5'4" to 5'10" (163-178 cm): Use a 65 cm ball (most common)
- Over 5'10" (178 cm): Use a 75 cm ball
When you sit on the ball, your hips should be slightly higher than your knees, with your feet flat on the floor about hip-width apart. Always choose an anti-burst ball rated to at least 300 pounds, and inflate it according to the manufacturer's instructions. A slightly under-inflated ball provides a wider, more stable base, which is ideal during the later stages of pregnancy.
Ball Safety Checklist
- Use the ball on a non-slip surface (carpet or yoga mat)
- Keep your feet flat on the floor at all times for stability
- Exercise near a wall or sturdy furniture when you are first learning
- Avoid the ball if you have been placed on bed rest or have balance issues
- Check your ball regularly for signs of wear or slow leaks
Safe Exercise Ball Exercises During Pregnancy
The video above demonstrates each of these exercises in detail. Here is an overview of the key movements that are safe and beneficial throughout pregnancy.
1. Seated Hip Circles
Sit on the ball with your feet flat and shoulder-width apart. Slowly rotate your hips in large circles, as if you are stirring a pot with your pelvis. Perform 10 circles in each direction. This movement loosens the hip joints, mobilizes the pelvis, and encourages the baby to settle into an optimal position for birth.
2. Gentle Bouncing
While seated on the ball, gently bounce up and down with small, controlled movements. Keep your spine tall and your core lightly engaged. Bouncing strengthens the legs and pelvic floor while encouraging the baby to descend deeper into the pelvis in the third trimester.
3. Pelvic Tilts on the Ball
Sit on the ball and rock your pelvis forward and back, alternating between arching and flattening your lower back. This exercise relieves lower back tension, strengthens the deep abdominals, and teaches you to control pelvic movement — a skill that is valuable during labor pushing.
4. Figure-Eight Movements
While seated, trace a figure-eight pattern with your hips. This combines the benefits of hip circles with lateral movement, opening the pelvis in multiple directions and improving the flexibility of the sacroiliac joints.
5. Kneeling Lean-Over
Kneel on the floor and drape your upper body over the ball, hugging it with your arms. Gently rock side to side or forward and back. This position takes pressure off your lower back, opens the pelvis, and is an excellent laboring position to practice before your due date.
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Pelvic Opening Exercises on the Ball
One of the greatest benefits of the exercise ball during pregnancy is its ability to help open and mobilize the pelvis. The following exercises specifically target pelvic opening and are especially valuable in the third trimester as you prepare for labor.
Wide-legged sitting on the ball encourages the pelvic outlet to expand naturally. Combine this with deep breathing, allowing your pelvic floor to soften on each exhale. Adding gentle figure-eight movements in this position further increases pelvic mobility and teaches your body the range of motion it will need during delivery.
Important Note
If you experience pubic symphysis pain, significant pelvic girdle discomfort, or have been diagnosed with a high-risk pregnancy condition, consult your healthcare provider before using an exercise ball. Some wide-legged positions may aggravate symphysis pubis dysfunction and need to be modified.
Frequently Asked Questions
What size exercise ball should I use during pregnancy?
Choose your exercise ball based on your height: if you are under 5'4", use a 55cm ball; if you are 5'4" to 5'10", use a 65cm ball; and if you are over 5'10", use a 75cm ball. When seated on the ball, your hips should be slightly higher than your knees, with your feet flat on the floor.
Is it safe to use an exercise ball during pregnancy?
Yes, exercise balls are generally very safe during pregnancy and are recommended by many midwives and physical therapists. Use an anti-burst ball rated to at least 300 lbs, exercise on a non-slip surface, and keep your feet flat on the floor for stability. Always check with your healthcare provider before starting any exercise program.
When should I start using a birth ball during pregnancy?
You can start using a birth ball as early as the first trimester for gentle seated exercises. Many women find it especially beneficial from the second trimester onwards as sitting on the ball encourages good posture and pelvic alignment. In the third trimester, specific ball exercises can help with baby positioning and labor preparation.
Can bouncing on an exercise ball induce labor?
Gentle bouncing on an exercise ball does not directly induce labor, but it can help encourage the baby to move into a favorable position for delivery. The rhythmic movement may help the baby descend into the pelvis and can encourage cervical dilation when your body is already preparing for labor. It is a natural and gentle way to support the process.
What exercises can I do on a birth ball to open my pelvis?
Effective pelvic opening exercises on the birth ball include hip circles (rotating your hips in circles while seated), figure-eight movements, gentle bouncing, wide-legged sitting with pelvic tilts, and leaning forward over the ball on your knees. These movements encourage pelvic flexibility and create space for the baby to descend.
Sheree DiBiase
Sheree DiBiase has been a physical therapist for over 40 years, specializing in pelvic floor rehabilitation. She is the founder of Lake City Physical Therapy and the creator of the Pelvic Floor Pro app. Sheree is a board-certified Pelvic Rehabilitation Practitioner (PRPC) and has helped thousands of women regain pelvic floor strength and confidence.