3 Exercises to Do with a Ball During Pregnancy – Grab Your Swiss Ball!

All these names refer to the same large air-filled ball that’s hard to resist sitting on! This type of ball is perfect for exercising during pregnancy. Whether it’s to improve posture, relieve back and sciatic pain, enhance pelvic flexibility, boost blood circulation (helping with heavy legs), or simply feel better—its benefits are numerous. And when the mom-to-be feels good, her baby does too! Here are three easy exercises you can do with your ball.

How to Choose the Right Ball?

Make sure to pick a ball that suits your height—when sitting on it, your knees should be at the same level as your hips. Generally, these balls are affordable and a great investment, as they can also be used postpartum (after pelvic floor recovery) to gently resume exercise like Pilates, gentle gymnastics, and stretching.

Exercise 1: Pelvic Tilts (Back and Forth)

Sit on the ball with both feet flat on the floor, knees slightly apart, and hands on your hips. Your knees and hips should be aligned.
Gently tilt your pelvis forward and then backward. Repeat this movement 10 times while breathing deeply.

Exercise 2: Hip Circles

Start in the same seated position and rotate your hips in large circles.
Do 10 repetitions in one direction, then 10 in the other.

Exercise 3: Back Stretch

Kneel in front of the ball.
Place your hands on either side and gently roll forward, allowing your back to stretch over the ball.
Keep your feet flat and stable on the floor.
The goal is to elongate your spine and release tension in your back.

Can the Ball Induce Labor?

No, exercising with a ball does not trigger labor. However, once labor has started, using the ball can help your baby move down into the pelvis and ease pain. Regular practice will also help you understand your body better and find the most comfortable positions.

How Often Can You Use the Ball During Pregnancy?

You can do these exercises throughout your pregnancy, 2 to 4 times per week. Before starting, it's always best to consult your midwife or doctor.