How long should you sit on a yoga ball when pregnant?

Many people use an exercise ball, or one specially designed for birth, throughout pregnancy to ease discomfort and get into beneficial positions. Some of the same movements used during pregnancy can be used with the exercise ball to induce labor.

When your body is ready, there are many ways to get things going in the hospital and ways to induce labor more gently at home. It is very important to discuss with your provider what type of induction may be appropriate for you and your current situation. For example, if you’ve had a prior Cesarean, your provider might consider induction methods that are safe for VBAC.

It is also important to take into consideration the timing of when you are trying to induce. Sometimes our bodies are not quite ready to have a baby. If you are trying to induce labor, be mindful that if it does not work, your body will get there at some point. 

If you’re nearing the end of your pregnancy and considering how to get labor going, focusing on your baby’s position can be really helpful. That’s because one of the main reasons for C-section is a baby being in a less ideal position during labor and pushing.

Using the exercise ball can help with that, too. Creating balance in the pelvis with birthing ball exercises and other techniques can help your body prepare for labor and get your baby into an ideal position. 

In this article, we are going to talk about how to use an exercise ball to induce labor, if it’s safe to try, and how effective it is.

How does a birthing ball help induce labor?

A birthing ball is a large exercise ball that you can sit on, not only during pregnancy but also during labor. Many women will use their birthing ball to help induce labor or encourage contractions when they are near the end of their pregnancy. 

It is not known if a birthing ball truly helps to induce labor, but it is a great tool you can use at home to try and get things going. Using an exercise ball can also encourage your baby into an optimal fetal position for labor and birth.

A birthing ball is a nice comfortable place for a pregnant person to sit, and because it is an inflated ball, you can bounce on it. Bouncing can help the baby engage into the pelvis more and place more pressure on the cervix. 

Pregnancy ball exercises to induce labor

Those last weeks of pregnancy can be really hard as we patiently wait for our sweet babies to arrive. When it comes to inducing labor, the most important thing is to allow your body time.

However, when your body is ready, there are ways to help encourage your labor to begin. Below are a few ways to help induce labor using the birthing ball. 

Tilting back and forward 

Seated on the ball with your feet evenly placed on the ground, rock your pelvis back and forth, rolling on top of the ball. This creates movement in your pelvis and can also help your baby come down a little more. 

This is a gentle movement, and you can practice pelvic tilt exercises during any stage of pregnancy. But it’s important to follow your body’s lead. If it is starting to feel uncomfortable, stop. 

Hip circles on the exercise ball

Hip circles can create a big movement change in your pelvis and may help your sweet little baby snuggle on down into your pelvis. This movement may also stimulate your cervix, which in turn can bring on contractions.

Seated on the exercise ball, move your hips in large circles. Change directions after a few rotations, performing the motion for both left and right.

Bounce away

Bouncing on a birthing ball to induce labor is one of the most common things people will try to get things going. 

This movement can help because gravity brings the baby down and helps them into a nice engaged position. If the baby puts enough pressure on your cervix or the bag of waters, it is possible that your water may break.

If you are also pumping to induce, bouncing on the exercise ball would be a great addition to help things get moving along.

Figure eights

Picture what a number eight looks like in your head, and try drawing it out with your hips while seated on the ball. This motion is another great exercise to create motion in the pelvis and help your baby into a good position. 

Exercise ball squats

Sitting on your ball, you can put yourself in a deep squat position. Having something to hold onto or placing your hands on your legs can also help you balance. If you choose to have something in front of you to lean on, be careful not to push the ball backward with your lower body.

A squatting position mixed with bouncing can help contractions increase. 

How long should I bounce on a ball to induce labor?

There is not really a set duration on how long or short you should bounce on your exercise ball to induce labor. However, the longer you bounce, the more pressure you will be placing on the cervix to help encourage your uterus to contract. 

You can bounce in longer sessions or in short and frequent intervals. For example, you could try 30-60 minutes of bouncing, mixed with figure eights or rocking back and forth. Alternatively, you could bounce for 15 min every hour to change things up in the pelvis. 

It is really important to listen to your body and follow its lead. If you feel stable and are able to spend a lot of time on your ball, that can potentially help your chances of inducing labor. If it becomes too much or feels hard to balance, give your body a rest. 

Also be mindful of your back position keeping it aligned with your normal hip position.

Frequently asked questions

Is it safe to bounce on a ball while pregnant?

Yes! It is safe to sit on your exercise ball and gently bounce while you are pregnant, unless you have been advised against exercise and movement by your healthcare provider. Bouncing towards the end of your pregnancy can encourage contractions, so be sure to ask your doctor when a good time to start using a ball during pregnancy would be, and what week you can start doing things to help induce labor. 

Do squats help induce labor?

Squats do not necessarily induce labor. However, they can change up the pelvic dynamics and help the baby get into a lower position, so when labor begins, it is more effective. If you have pelvic pain, do not continue to squat. This can be common at the end of pregnancy as the hormone relaxin kicks in and the pelvis starts to shift as it prepares for birth. 

What is the quickest way to go into labor?

The quickest way to go into labor is going to the hospital and beginning an induction. However, there are other methods like pumping to induce labor, taking special herbs, or having the membranes stripped that people have used to get labor going.

You’re almost midway through your second trimester, which is also the halfway point of your whole pregnancy. As you approach this major milestone, your baby is growing (as are you), and while it might be tempting to just put your feet up, drink tea and eat biscuits for the next 20 weeks, you really should be making the effort to stay active with some low-to-moderate exercise, at least a few times a week.

If the thought of going to a fitness class at your local gym/swimming pool, makes you go hot and cold all over, you could start doing some exercises at home. One of the best and safest ways to exercise in your home is with the use of an exercise ball (also known as a fitness ball, a Swiss ball, a stability ball, birthing ball, or a yoga ball).

Offering a low-intensity, comfortable, and fun workout, an exercise ball is a great choice for a relaxed workout a few times a week.

Before doing any form of antenatal exercise, however, whether part of a class or in your own living room, you need to receive the go-ahead from your doctor or midwife. They can help inform you about which exercises are best for you.

Why use a fitness ball

As your pregnancy belly is getting bigger and bigger, a fitness ball will be able to give you the support you need for the extra weight. It will help you work your important abdominal muscles while not putting pressure on your pelvis and back. If you’re using it as an aid for yoga, it can help with your balance as you attempt more challenging positions. Later on, there are exercises that can be used to induce labour (but let’s cross that bridge when we come to it).

You can also use your ball just to sit on, as it may be easier for you to get on and off it than a chair or sofa. The best part is that you can work your abdominal muscles and improve core strength even when you’re just sitting. This is because you’re constantly using these muscles to stabilise yourself on the ball.

Choosing the right ball for you

There are different sizes of exercise ball made for users of various weights and heights. The taller you are, the higher the diameter of your exercise ball should be. When you sit on it, your knees and hips should form a 90-degree angle. Here is a general guideline for choosing the right size:

• If you’re below 5′, choose a ball with a 45cm diameter.
• If you’re between 5′ and 5’5″, choose a ball with a 55cm diameter.
• If you’re between 5’5″ and 5’11”, choose a ball with a 65cm diameter.
• If you’re taller than 5’11”, choose a ball with a 75cm diameter.

Different balls can also support different weights. They should all be labelled with a weight limit. The safest bet is to choose the one that can withstand the most (which will probably be about 300lbs, although some only support up to 250lbs).

It’s important that you choose one that is classed as anti-burst. Keep in mind that “anti-burst” does not mean that the ball is impervious to being punctured. It does mean, however, that if the ball does get punctured, it will deflate slowly and safely and won’t pop like a balloon, possibly causing you to fall and injure yourself. But even with a ball that’s going to deflate slowly, you obviously want to avoid a puncture, so make you keep it away from sharp objects; remember to scan your floor for the likes of safety pins and scissors before you exercise. And, lastly, exercise balls and sharp clawed pets don’t mix.

Also, you will have to inflate the ball before you can use it, and some balls won’t always come with a pump. So remember to add one to your shopping list (you may find that inflating it becomes a workout in itself) and it might be best to get a partner or friend to do it for you.

What are some of the best pregnancy exercises using an giant ball?

If you’ve never used a fitness ball before, you may need to take some time to find your balance on it. Go slowly as you lower yourself onto the ball for the first time. Have something (or someone) stable to hold onto if you think you might be a bit too wobbly to start off with. Remember to start with warm-up rotations so that you get used to using the ball and how to balance yourself on it.

Warm-up rotations – To help you get used to balancing on the ball, gently rock your hips from side to side. Then try rotating your hips, alternating the direction between clockwise and anti-clockwise.

Wall squat – Stand with the ball placed between your back and a wall. Push against the ball as you bend your knees and lower yourself into the squat position. The ball will roll down the wall with you. Straighten your legs to return to the starting position. Repeat for a few repetitions, take a rest and then do another set.

Pelvic floor exercises – A fitness ball gives great support for when you do your pelvic floor exercises (also called Kegel exercises), which are an essential component of any pregnancy workout routine. While sitting on the ball, simply contract your pelvic muscles (as you would to stop the flow of urine) hold it for a few seconds, and then release and repeat. Try not to hold your breath as you do the contraction. Instead, focus on exhaling as you tighten the muscles.

Pregnant push up – A typical push up during pregnancy could be quite dangerous, but using an exercise ball you can complete a set of standing push ups more safely. Press your ball at arm’s length against a wall. Keep your body straight with feet firmly on the floor, slowly press your chest into ball while bending your elbows. The slowly reverse the press action until you are back upright. Repeat for a few repetitions, rest and then do another set.

As with all pregnancy exercise routines, start slow and build up. Don’t try to overdo the number of times you complete an exercise and stop immediately if you feel any sharp pain or you feel dizzy or faint.

As always, be cautious of your balance. Your baby is well protected, but you need to avoid falls. Don’t try a move if you feel unstable. If you’ve chosen to use free weights while sitting on the ball (with your doctor’s permission, of course), make sure your balance is stable and keep both feet firmly on the ground.

Some precautions for exercise in the second trimester

There are some extra issues to be aware of now that you’re well into your second trimester. For instance, you may now be experiencing Braxton Hicks contractions; these are the muscles of your uterus tightening in preparation for labour. They are infrequent, irregular, and mostly painless, and they are usually nothing to worry about.

However, Braxton Hicks contractions can be very unsettling because they can often be mistaken for actual contractions. It’s important that you know how to tell the Braxton Hicks and labour contractions apart so that you know when to act. According to eMedicine, there are key differences to differentiate Braxton Hicks contractions from those associated with labour. Birthing contractions happen at an increased frequency, last longer and are more intense than Braxton Hicks contractions.

Exercise may trigger Braxton Hicks contractions. If you’re doing fitness ball exercises (or any other physical activity) and find that contractions are causing you discomfort and won’t stop, then slow down and take a quick breather. If the contractions are painful, you should contact your doctor or midwife immediately.