Pregnancy is a beautiful journey, but it comes with its fair share of aches, stiffness, and exhaustion. For some, these discomforts may be mild, while for others, they can be disruptive enough to affect mood and daily activities.
Regardless of your situation, finding ways to make pregnancy as comfortable as possible is essential. Exercise is one of the best ways to achieve this. However, since pregnancy places unique demands on the body, not all exercises are safe. This is where Pilates ball exercises shine, offering gentle yet effective movements to support your body and help you feel better throughout pregnancy.
Why You Should Exercise During Pregnancy?
Engaging in regular exercise during pregnancy is a proactive way to ensure a more comfortable and healthier experience for both you and your baby. Here are some key benefits:
- Alleviates Back Pain: One of the most common complaints during pregnancy is back pain. As your baby grows, your center of gravity shifts. This change can alter your posture and put additional strain on your back. Exercise can help reduce discomfort by strengthening your core and back muscles.
- Eases Constipation: Constipation is another frequent pregnancy complaint caused by hormonal changes, dietary shifts, or prenatal supplements. Staying active may help you with making constipation less of an issue.
- Reduces the Risk of Complications: Even though around 8% of pregnancies involve some kind of complications, this is still a big number. By engaging in exercise while pregnant, you can reduce the risks and enjoy a smoother and healthier pregnancy.
- Supports Healthy Weight Gain: Gaining weight during pregnancy is normal and necessary, but staying active results in a healthier rate of weight gain that will be easier to manage postpartum.
Is Exercising Safe for My Baby?
Absolutely! When done correctly and under professional guidance, exercise is not only safe but highly beneficial for both you and your baby. The key is to choose movements that support your changing body rather than strain it.
However, always consult your healthcare provider before starting or modifying any exercise routine. They can help determine which activities are safe based on your individual health and pregnancy progress.
Are There Any Specific Exercises to Avoid During Pregnancy?
While exercise is highly beneficial, not all workouts are pregnancy-friendly. Here are some exercises that you should avoid:
- High-Impact Workouts: Running, jumping, or activities that involve sudden directional changes can increase the risk of falls and injuries.
- Contact Sports: Avoid any sport where you risk getting hit in the stomach (e.g., soccer, basketball, or kickboxing).
- Heavy Lifting: Lifting very heavy weights can strain your pelvic floor and lower back. Stick to lighter weights and higher reps instead.
- Exercises Lying on Your Back (After the First Trimester): This position can restrict blood flow to your baby, leading to dizziness and discomfort.
- Hot Yoga or Overheating Workouts: Excessive heat can be dangerous for your baby, so avoid hot yoga, saunas, or high-intensity workouts that leave you feeling overheated.
Safety Tips for Pilates Ball Pregnancy Exercises
Here are a few important tips to keep in mind when doing Pilates ball pregnancy exercises:
Choose the Right Size Ball
Pilates balls come in different sizes, and using the correct one improves stability and support. A good rule of thumb:
- If you’re under 5’4”, use a 55 cm ball
- If you’re between 5’4” and 5’10”, go for a 65 cm ball
- If you’re taller than 5’10”, opt for a 75 cm ball
When sitting on the ball, your knees should be at a 90-degree angle or slightly lower than your hips to maintain proper alignment.
Always Work on a Non-Slip Surface
As pregnancy progresses, balance may become more challenging due to changes in weight distribution. Always exercise on a non-slip mat or carpeted floor, and wear grippy socks or go barefoot for extra stability.
Stay Hydrated and Listen to Your Body
Hydration is crucial during pregnancy, so keep a water bottle nearby and take breaks as needed. If you ever feel lightheaded, overheated, or experience unusual discomfort, stop immediately and check in with your doctor.
Consult Experts
Before starting or modifying any exercise routine, always consult your doctor and if possible with a certified prenatal fitness instructor to ensure the exercises are safe for your specific pregnancy. They can guide you on proper techniques and modifications that suit your body’s needs.
Should You Use a Birthing Ball Instead of a Pilates Ball?
If you have been searching for pregnancy-friendly exercises, you may have come across both birthing balls and Pilates balls. While they look similar, they serve slightly different purposes. So which one should you use?
Both the Pilates ball and birthing ball are inflatable, stability-based tools, but they have a few key differences:
- Pilates Ball: Typically smaller and firmer, designed for core workouts, balance training, and toning exercises. It is often used in Pilates, yoga, and strength training routines.
- Birthing Ball: Larger, softer, and more durable, designed to support pregnancy, labor, and postpartum recovery. A birthing ball provides more stability and comfort for bouncing, rocking, and sitting for extended periods.
If you do not have a birthing ball yet, you can still try some exercises with a Pilates ball, as long as it is large enough to support your body.
However, Pilates balls are usually firmer and may not provide the same level of comfort when sitting or bouncing for long periods.
For optimal comfort and safety, especially as you approach delivery, investing in a proper birthing ball is a good idea.
Best Pilates Ball Pregnancy Exercises
Here you’ll find some of the best Pilates ball pregnancy exercises that are safe and effective for expecting moms.
1. Seated Pelvic Tilts (Great for Core Stability & Back Pain Relief)
How to Do It:
- Sit tall on the Pilates or birthing ball with your feet flat on the floor, hip-width apart.
- Gently tilt your pelvis forward and backward, engaging your deep core muscles as you move.
- Focus on slow, controlled movements while keeping your upper body relaxed.
- Repeat for 10-15 reps.
Why It’s Beneficial:
- Strengthens the deep core and pelvic floor muscles.
- Relieves lower back discomfort.
- Helps improve posture and stability.
2. Wall-Supported Squats (Strengthens Legs & Prepares for Delivery)
How to Do It:
- Stand with your back against a wall and place the birthing or Pilates ball between the wall and your lower back.
- Walk your feet slightly forward and squat down slowly, keeping your knees aligned over your ankles.
- Push through your heels to return to standing.
- Repeat 10-12 times.
Why It’s Beneficial:
- Strengthens the legs, glutes, and core for better support during pregnancy.
- Helps improve stability and posture.
- Prepares the body for labor and delivery.
3. Kneeling Ball Roll-Outs (Gentle Core & Upper Body Activation)
How to Do It:
- Kneel on a soft surface with the birthing or Pilates ball in front of you.
- Place your hands on the ball and slowly roll it forward, allowing your body to extend while keeping your back straight.
- Engage your core and slowly return to the starting position.
- Repeat for 8-10 reps.
Why It’s Beneficial:
- Activates deep core muscles without straining the abdomen.
- Helps improve upper body strength.
- Encourages spinal mobility and relieves back tension.
4. Seated Marches (Improves Circulation & Strengthens Core Muscles)
How to Do It:
- Sit on the Pilates or birthing ball with a straight posture, feet flat on the floor.
- Slowly lift one foot a few inches off the ground, then lower it and switch legs.
- Maintain control and avoid bouncing.
- Perform for 30 seconds to 1 minute.
Why It’s Beneficial:
- Engages core stabilizers.
- Helps improve circulation in the legs.
- Encourages balance and coordination.
5. Side-Lying Leg Lifts with Ball Support (Strengthens Hips & Reduces Pelvic Discomfort)
How to Do It:
- Lie on your side on the Pilates or birthing ball.
- Gently lift your top leg a few inches, then lower it back down.
- Perform 10-12 reps per side.
Why It’s Beneficial:
- Strengthens the hip and outer thigh muscles.
- Reduces pelvic instability and hip pain.
- Supports better balance and posture.
What Other Exercises Can I Do to Stay Fit During Pregnancy?
There are plenty of other safe and effective ways to maintain strength, flexibility, and endurance throughout pregnancy. The key is to focus on low-impact workouts that support your changing body without causing unnecessary strain.
1. Walking
Walking is one of the safest and most effective ways to stay active during pregnancy. It is gentle on the joints, improves circulation, and helps maintain cardiovascular fitness without excessive strain. Aim for 30 minutes a day, most days of the week, adjusting intensity as needed.
2. Swimming and Water Aerobics
Swimming is an excellent full-body workout that provides resistance without putting pressure on your joints. The buoyancy of water helps relieve back pain, reduces swelling, and allows for greater freedom of movement. Water aerobics classes designed for pregnancy can be a great way to stay fit while feeling light and supported.
3. Prenatal Yoga
Prenatal yoga focuses on gentle stretching, breathwork, and relaxation, helping to reduce stress, improve flexibility, and strengthen the muscles used in labor. Many poses also relieve common pregnancy discomforts such as back pain, tight hips, and poor circulation. Be sure to choose a prenatal-specific yoga class or modify traditional poses to accommodate your growing belly.
Final Thoughts
Staying active during pregnancy helps relieve discomfort, improve strength, and prepare for labor. Pilates ball exercises provide a safe, low-impact way to stay fit while supporting your changing body. Incorporating other pregnancy-safe workouts like walking, swimming, and prenatal yoga can further enhance your overall well-being. Always listen to your body and consult your healthcare provider before starting any new exercise routine to ensure the best experience for both you and your baby.
