yoga ball pregnancy

Pregnancy Yoga Balls – Benefits & Exercise of Birthing Balls During Pregnancy.

Medically reviewd by Ashley Rosa

Writter by Better Yoga Life Staff

Pregnancy is one of the most difficult and challenging times for a woman. Most women look for a natural solution so that the delivery can be more of an easy process for them. The concept of using a yoga ball or birthing ball has become quite popular. The reason is that yoga ball is considered a natural method to manage pain and helps in childbirth preparation. The ball helps to relieve discomfort and help in labor progression. Well this is why yoga balls pregnancy is one of the most searched keywords when women want to find relief in pain.

Why is Important to Maintain A Safe Routine During the Process of Pregnancy:

  • The women who tend to exercise during pregnancy tend to experience quick relief during postpartum
  • When a women exercises during pregnancy, it helps to improve cardiovascular fitness and this can help to prepare the body for labor
  • The best part is that when you are active during pregnancy, then it can help you lose weight fast that you gained during pregnancy
  • Another plus point of pregnancy is that you will experience an improved sleep pattern when you tend to exercise during pregnancy
  • What is worth mentioning about exercise is that it helps to reduce your anxiety and depression during the process of pregnancy

Significance of Consulting with A Healthcare Professional Before Starting Any Exercise Plan:

  • What the healthcare professionals do is that tend to assess the current status of your health. The reason is that they want to analyze how exercise will impact your health. The best part is that the health professionals can also help to provide you recommendations that can minimize the risk of injury during pregnancy yoga pose
  • The healthcare professional tends to monitor your health and may recommend any change in exercise routine depending on your condition

Safety of Exercise Balls During Pregnancy:

  • You need to maintain proper form and technique for reducing the risk of injury
  • Even when you use exercise balls, you must ensure that you do not overexert yourself and use the ball in moderation

How Exercise Balls Can Provide Support, Stability & Comfort During Pregnancy:

  • You might experience lower back pain during the process of pregnancy. What the exercise ball does is that it helps to relieve the pressure in your lower back
  • When you use the exercise ball, then you need to make use of your core muscles for maintaining stability and balance
  • Most people adopt a sedentary lifestyle when they are pregnant. Well, this is where the role of exercise ball comes in. It helps in providing a gentle movement to your body.
  • The best part is that the exercise ball helps to provide comfortable seating. The reason is that it tends to distribute weight evenly

The Importance of Choosing the Right Size Exercise Ball for Individual Needs:

  • When you choose the exercise ball, then you need to focus on the size. When the size is proper, then it helps in proper alignment with the spine
  • It is essential to perform exercises in a safe way during pregnancy. You get optimal stability when the size of the ball is right and so there is less risk of injury
  • You will not be able to perform exercises with proper range and motion if the size of the ball is not right
  • You can experience more comfort if the size of the ball is right during pregnancy

Benefits of Using A Yoga Ball:

  • When you use a yoga ball, then you may need to indulge in a dynamic stretch. As a result, you can look forward to improved flexibility
  • Yoga ball can be used to address different muscle groups including the lower body, upper body and core
  • The yoga ball helps to activate the stabilizer muscle. It helps in maintaining the balance and control
  • When you use a yoga ball, then it challenges your coordination. As a result, you can look forward to improved stability and balance

Yoga Ball Pregnancy Exercises:

  • Seated exercises:

Try sitting on the pregnancy ball so that your feet are flat on the floor. The knees should be placed at an angle of 90 degrees. What you need to do is engage your core muscles and try performing gentle pelvic tilts. It is essential that you rock your hips backward and forward

  • Squat:

You can also perform squats using the pregnancy ball. It is essential that your feet must be shoulder-width apart. Place the pregnancy ball in front of you so that it becomes easy to maintain proper balance. Now, what you must do is lower your body in a squat position. It is essential that your back must be straight and the knees need to be aligned with your toes. You must use the ball for support and you can return to the standing position when needed.

  • Postpartum Recovery:

When you give birth, then you can make use of the yoga ball for gentle exercises. The best part is that the stretches help in postpartum recovery.

  • Cat cow stretch:

What you need to do is begin on your hands and knees and the pregnancy ball should be in front of you. Start inhaling as you arch your back. Try lifting your head and the tailbone towards the ceiling. Start exhaling when you round your back and tuck the chin into the chest. Cat cow greatly helps to release the tension in the back

Can Pregnancy Ball Induce Labor?

  • When you use a pregnancy ball, then it encourages movement which can help to prevent pregnancy-related complications
  • When you sit, rock or bounce on the pregnancy ball, then it helps to bring the fetus in optimal position. Plus, the gentle movements can help to ease the tension in the pelvic
  • Rocking on the ball can help in managing the contractions because it helps in achieving a rhythmic movement

How Exercise Ball Helps in Deep Breathing?

  • When you to indulge in deep breathing with an exercise ball, sit on the exercise ball and your feet should be flat on the floor
  • Try placing the hands on the abdomen just below the rib cage
  • Start inhaling with your nose and exhale through the mouth
  • Try repeating this breathing pattern for several breaths

Safety Precautions to Follow When Using A Yoga Ball:

  • You should start slowly and move towards challenging practices when you become more customed in using a yoga ball
  • It is important that you pay attention to your posture when using the yoga ball

FAQ’s about Yoga Ball During Pregnancy!

Q1. When should you start using a yoga ball during pregnancy?

You can use the Yoga ball in the first trimester, second trimester, third trimester and when you are preparing for labor.

Q2. Does birthing ball help to start labor?

When you use a yoga ball, then it helps to prepare your body for labor. Plus, it helps to improve the movement of your pelvic. Plus, it helps in promoting a feeling of relaxation.

Q3. Is bouncing on a yoga ball exercise pregnancy?

Bouncing on the yoga ball can be considered as a low-impact exercise because it promotes cardiovascular fitness without putting stress on your joints.

Q4. How do you use a yoga ball at 32 weeks pregnant?

You can use the Yoga ball for bouncing, stretching and hip circles

Q5. what size yoga ball for pregnancy?

When selecting a yoga ball (also known as an exercise or stability ball) for use during pregnancy, it’s generally recommended to choose one that suits your height and comfort level. The most common sizes of yoga balls and their corresponding heights are as follows:

  • 55 cm (21.5 inches): Suitable for individuals who are between 4’11” and 5’4″ tall.
  • 65 cm (25.5 inches): Suitable for individuals who are between 5’5″ and 5’11” tall.
  • 75 cm (29.5 inches): Suitable for individuals who are 6’0″ or taller.

For pregnant women, a larger size ball may provide more stability and support, so opting for a 65 cm or 75 cm ball could be beneficial, depending on your height. However, comfort is key, so you may want to try sitting on or using different sizes to see which feels best for you. Additionally, it’s always a good idea to consult with your healthcare provider before starting any new exercise routine during pregnancy.


Do search the term Yoga ball pregnancy to get more insight into the benefits that a yoga ball can offer during pregnancy. Make sure that you choose the right size. Plus, you need to follow the safety guidelines when using the yoga ball during pregnancy.