Pregnancy ball exercises

A birthing ball, which can be used during pregnancy, labor, and postnatal, has many functions. Birthing balls are larger than exercise balls and are made of a stronger material that can hold your weight when you are expecting.

Using this ball can improve your posture and your core, which prepares your body for labor and can help your baby get into a proper fetal position.

You can complete some basic exercises, such as rocking back and forth, simple bouncing, or some pelvic floor exercises. Some exercises are similar to those you may have done before you were pregnant, with the ball adding some additional comfort and stability. These exercises include:

• Moving hips side to side. Sit on the birthing ball, almost in a sumo squat position, with knees above your ankles. Move from left to right, feeling the motion in your glutes. Release the tension. Repeat as needed, stopping before signs of tiredness.

• Child’s pose with the ball. Kneel in front of the ball with your knees hip-distance apart. With your hands on the ball, roll the ball away from you, lowering your head and placing it between your arms. Push your glutes out. Relax and inhale and exhale deeply, releasing your back, neck, and shoulders.

• Hugging/rocking the ball. Kneel in front of the ball. Hug the ball, placing your hands around the back and resting your upper and lower arms on the ball. Place your chest on the front of the ball, then gently rock back and forth and left to right in short motions, avoiding your belly area and keeping your face looking forward. Rotate between shifting your weight through your glutes and then relaxing them. Repeat as desired and stop before feeling tired.