A birthing ball (also called a stability ball or exercise ball) is one of the best tools for pregnancy, labor, and postpartum recovery. It helps relieve discomfort, improve posture, and prepare your body for labor—plus, it’s great for staying active in pregnancy!
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This article is for informational purposes only and is based on research and personal experience. It is not intended to provide medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise routine, using a birthing ball, or making decisions about your pregnancy and birth plan.
Choosing the Right Birthing Ball Size
To get the most benefits from your birthing ball, you need to choose the right size based on your height.
Birthing Ball Size Guide
- Under 5’4” (163 cm) – 55 cm ball
- 5’4” – 5’10” (163-178 cm) – 65 cm ball
- Over 5’10” (178+ cm) – 75 cm ball
📌 How to Check the Fit:
- When sitting on the ball, your knees should be level with or slightly below your hips at a 90-degree angle.
- If your knees are higher than your hips, the ball is too small. If your feet don’t touch the floor, it’s too big.
✅ My Pick: The BABYGO® Birthing Ball comes with an exercise guide for pregnancy, labor & postpartum (Check it out on Amazon!).
Benefits of Birthing Ball Exercises During Pregnancy
Using a birthing ball in pregnancy offers several key benefits. First, it helps reduce lower back pain and pelvic pressure, which many moms experience in the third trimester. Additionally, regular use can improve posture and strengthen core muscles, making it easier to support your growing belly. Most importantly, these exercises encourage baby into the optimal birthing position while also improving circulation and flexibility for a smoother labor experience.
📌 Pro Tip: Start using your birthing ball exercises in the second trimester for posture & back relief, and increase usage in the third trimester for labor prep.
Best Birthing Ball Exercises for Pregnancy
Adding stability ball pregnancy exercises to your routine can help prepare your body for labor. These exercises focus on pelvic mobility, core strength, and relaxation.
Gentle Bouncing (Relieves Tension & Improves Circulation)
- Sit on the birthing ball with your feet hip-width apart.
- Gently bounce up and down, keeping your spine straight.
- Do this for 1-2 minutes to relieve tension and encourage blood flow.
📌 Best for: Easing back pain & promoting circulation.
Pelvic Tilts (Strengthens Core & Eases Lower Back Pain)
- Begin by sitting on the birthing ball with both feet flat on the floor.
- Slowly tilt your pelvis forward, creating a small arch in your lower back.
- Next, round your spine slightly as you tilt your pelvis backward.
- Repeat 10-15 times.
📌 Best for: Relieving lower back pain & preparing for labor.
Figure 8 Hip Circles (Loosens Hips & Prepares for Birth)
- Sit tall on the birthing ball, hands on hips.
- Move your hips in a figure 8 motion.
- Repeat for 30-60 seconds in each direction.
📌 Best for: Opening the pelvis & encouraging baby into position.
Wall Squats with the Birthing Ball (Strengthens Legs & Pelvic Floor)
- Place the birthing ball between your lower back and a wall.
- Slowly lower into a squat, keeping knees aligned with toes.
- Hold for 5-10 seconds, then return to standing.
- Repeat 10-12 times.
📌 Best for: Building leg & pelvic floor strength for pushing during labor.
How to Use a Birthing Ball for Labor
Your birthing ball is not just for pregnancy—it’s an amazing tool for labor, too! It helps with pain relief, relaxation, and encouraging baby to descend.
Labor Positions with a Birthing Ball
Seated Rocking (Relieves Back Labor)
Rocking on the ball helps relieve tension and keeps you comfortable during contractions. Sit with your feet planted and gently sway side to side or front to back.
Kneeling Over the Ball (Great for Resting & Back Pain Relief)
Instead of lying in bed, try kneeling on the floor while resting your upper body over the ball. Let your arms relax and take deep breaths to stay calm and focused.
Standing & Leaning (Helps Baby Engage in Pelvis)
For better alignment, place the ball on a bed or couch and lean forward while standing. Gently sway your hips to encourage baby to descend.
📌 Pro Tip: Using a birthing ball during labor can shorten labor time and reduce pain perception.
✅ My Pick: The BABYGO® Birthing Ball comes with an exercise guide for pregnancy, labor & postpartum (Check it out on Amazon!).
Postpartum Recovery: Using a Birthing Ball After Birth
A birthing ball is not just for pregnancy and labor, it continues to be useful in postpartum recovery as well. For example, it can help strengthen your pelvic floor through gentle movement exercises. In addition, many moms find that holding their baby while bouncing on the ball mimics womb-like motion, which helps soothe newborn fussiness. Lastly, sitting on a birthing ball instead of a regular chair encourages better posture, which is important for recovery after birth.
📌 Pro Tip: Use your birthing ball while rocking your baby to sleep for a calming effect.
Why Every Mom Needs a Birthing Ball
A birthing ball is one of the best tools for pregnancy, labor, and postpartum recovery. Whether you’re looking for pain relief, labor prep, or postpartum core strengthening, it’s a versatile, affordable investment for moms-to-be.
The Ultimate Pregnancy & Postpartum Checklist
Pregnancy and postpartum can feel overwhelming, but you don’t have to figure it out alone! This easy-to-follow checklist walks you through every step, from preconception to postpartum recovery, so you can feel prepared, confident, and stress-free. Plus, it’s packed with tips, must-haves, and resources to make mom life easier.
Want to make sure you have everything for labor & postpartum? Download my Free Pregnancy & Postpartum Checklist to make sure you’re fully prepared!
And if you want more pregnancy & birth prep tips, make sure to follow me on @motherofajourney on Instagram and TikTok!
