Third-trimester pregnancy ball exercises are designed to prepare your body for birth and encourage your baby to move into the optimal birthing position with their head down. A pregnancy ball can be used in multiple ways during your pregnancy to help manage pain, improve posture, and support your body’s changing needs.

Whether you’re hoping for some gentle physical activity, pain relief or to prepare for labor, there are a few helpful birthing ball exercises you can perform. Here’s what Floyd, Moore and Pollock suggest: Pelvic tilts, side stretches, or rocking your hips side to side while sitting on the ball for safe, low-impact physical activity.

Once you’re able to sit on a birthing ball correctly, and without any support, you can move onto performing some birthing ball exercises. One of the many benefits of using a birthing ball , is that it relieves pelvic pressure- which can be a godsend for some pregnant mamas.

Pregnancy ball exercises are ideal to open up your hips, strengthen your pelvic floor, abs, and glutes—all of which help prepare you for labor. Exercising on a birthing ball is safe for most pregnancies, but be sure to talk to your doctor before beginning a new exercise regimen.

These birthing ball exercises gently prepare the body for delivery by strengthening the lower body, glutes, core, arms and pelvic floor. Whether you just found out you’re pregnant or are nearing the final few weeks, these birthing ball exercises are a safe way to begin preparing for labor and delivery.