If you’re pregnant, you might want to dust off the exercise ball you have stored in your house and make sure it’s properly inflated - it might just become your most used and beloved piece of furniture! It’s such a useful tool to help build strength in pregnancy AND provide comfort in labour! Read on for our favourite moves.

For years I have recommended the benefits and promoted the versatility of birth balls (exercise balls) for pregnant and labouring clients.

During pregnancy a ball can provide a comfortable place to sit and allows your body to maintain neutral posture which can help ease back pain. Using a properly sized ball, where your hips are higher than your knees, can also positively influence the position a baby assumes in utero which can make labours more comfortable.

Birth Balls are also a great tool to train for the physical demands of labour. During pregnancy an exercise ball can help support your body and increase comfort as you train. In labour, the ball allows for freedom of movement.. Many a birthing person has rocked and swayed their way through birth.

Today we wanted to share 3 of our favourite prenatal exercises using a birth ball and 3 of our favourite ways to use the ball for comfort in labour.

Using your Ball for Strength

Wall Squats with Bicep Curl

Place the ball behind you against a secure wall. Press your back lightly toward the ball. A narrow stance will focus more on your quads (upper thighs) and a wider base (pressing the knees out), will focus more on glutes and adductors.

Inhale as you lower your body towards the floor. Breathe into your rib cage/lats and allow your pelvic floor to lengthen.

As you exhale engage your pelvic floor (think about picking up a blueberry) and hug your baby in and up.

Press your feet into the floor to rise up and add a bicep curl.

Supported Lunge with a front raise

Place the ball behind you against a secure wall. Your low back should be connected to the ball. Stagger your stance, keeping one foot forward and the other behind you.

Inhale to lower your body, letting your back heel come off the floor.

Exhale as you recruit your pelvic floor muscles, hug your baby in and up as you press your front foot into the floor and rise up.

Add a front raise. If you notice doming/coning of your abdominals you can either reduce the weight, or eliminate the front raise and keep the weights at your side.

Avoid holding your breath.

supported side leg raise

Rest the side of your body on the ball, with your supporting hip pressing into the ball. Bend your bottom knee to support you.

Lift your top leg up as you exhale and keep your knee pointing straight ahead.

To make this easier use both hands on the ball to support your body.

Comfort Measures For Labour

Pelvic Tilts, Pelvic Circles & Figure 8’s

Sitting on a ball can help to widen the pelvic inlet. Adding movement, like pelvic circles, sways or pelvic tilts, encourages the baby’s descent and helps support their movements as they rotate through the birth canal. This position can also be used if you have to have continuous fetal monitoring or an IV.

Forward Leaning POSITION

Forward leaning positions provide lots of comfort and relief. Forward leaning uses gravity to help rotate the baby. This position can also be used during the pushing phase. Partners can use massage or counter pressure to help increase comfort as well!

Asymmetrical Lunges

To help a baby descend as labour progresses you might want to try some lunges. Diagonal movements can help increase the space in the mid-pelvis. These movements can also help rotate a baby who is Posterior (OP) and can help relieve back discomfort. Make sure you lunge on both sides of the body (5-10 lunges/side).

We hope you found some inspiration today and are excited to dust off your exercise ball. It certainly can be a very helpful tool to support you during pregnancy, labour and beyond. In fact, many a new parent have used their ball after delivery to help soothe their baby. The gentle rocking, swaying or light bouncing can help calm a newborn and often helps them fall asleep.

Pregnant? Find out more information about out Programs for our Pregnant population on our Prenatal Fitness page or have your questions answered on our FAQs page.

Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and an on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles.

#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)