Usually you don’t find an exercise or workout routine for pregnant women that will directly help you during labor and beyond. However, there is one out there, and it is using the exercise ball also known as the birthing ball. There are even hospitals and medical facilities that have these fitness balls on site in case women want to use one to aid them during their birthing process. I exercised regularly with my second pregnancy with the exercise ball and found that it helped me tremendously especially with easing the pain on my lower pelvic area. Pregnancy and exercise ball are made for each other!

You might wonder where to even begin with using an exercise ball. First off, you want to purchase the right exercise ball. It can be overwhelming trying to figure out which is the right fit because there are so many exercise balls out on the market. As for sizing, please see the general guidelines below:

Exercise Ball Diameter & Height *45cm = Up to 5’0 *55cm = 5’0-5’6 *65cm = 5’7-6’0 *75cm = 6’0 and over

Your pregnancy and exercise ball should be comfortable with one another. If you are a beginner, it is best to note that the softer the ball, the easier it will be to balance on the ball. Try going to a local gym or even a fitness store to test out different exercise balls.

After purchasing the exercise ball, you’ll need to know how to use it properly as with any workout machine. Pregnancy and exercise ball complement each other, but it is essential to know how to do these workouts with the right technique. There are several free ways to get information on how to use the exercise ball. You Tube has some videos that show you certain exercises, and there are websites that include free pictures and instructions.

Not only will you get use of the exercise ball during your pregnancy, but it can be the greatest gift to you during your labor process. Many women add the exercise ball to their list of things to pack for the hospital. The exercise ball can relieve discomfort especially on your back. Sitting on the ball versus lying down on a hospital bed can allow your partner to help give you a massage while you’re going through contractions. Having the ability to sway back and forth in circular motions with the ball but still maintaining balance can also help with positioning the baby’s head. Your pregnancy and exercise ball go hand in hand for this reason because the benefits of the ball continue to labor and even post –birth.

Once you’ve given birth to your beautiful bundle of joy, there is no need to deflate the ball and store it for future use. The exercise ball can be a wonderful tool to help your newborn fall asleep. By gently bouncing while holding your newborn secure, this motion can help sooth your baby because it mimics a rocking motion as if he/she in still inside the womb. You can still enjoy using this exercise ball to help you get into shape. As your baby grows into a toddler, he/she can have fun using this ball as a toy. Pregnancy and exercise ball are lifelong investments and definitely worth every penny!