Hey Mama! I am so glad you are here! First off, congratulations on your upcoming new addition! It is both a sweet and exciting time in your family life. As you prepare your home and decorate the nursery, don’t forget to prepare your body and mind as well! When a baby is born, a mama is born also - this process will leave you forever changed.
So many moms LOVE being active, but wonder what that will look like now that pregnancy is here! The great news is that most women can continue exercising throughout their pregnancy, with some modifications as the baby grows. In fact, the American College of Obstetricians and Gynecologists (ACOG) highly recommends movement during pregnancy!
Recommended Activity: 150 minutes per week (e.g., 30 min/day, 5 days a week) of moderate-intensity aerobic and strength-conditioning exercises
If you are wondering how on earth you are going to navigate labor and delivery, you are in the right place.
With so many options on the market, and social media FULL of so many pregnancy focused movement programs, it can be overwhelming to choose! It can feel like you just took a pregnancy test and saw the two pink lines, and all of a sudden the algorithm is pushing baby related stuff your way. So, how is a mama to know what is right for her? I have been where you are, as a mom AND a physical therapist, with the women I work with every day. A pregnancy exercise ball workout is a great way to promote movement throughout all stages, right up until birth!
As a Pelvic Floor Physical Therapist, my mission is to move us away from the old-school "just rest and wait" mentality of pregnancy. We aren't just waiting for a baby; we are training for one of the most life changing and physical events of our lives. One of the most common tools I use with every single one of my patients—literally from the moment that pregnancy test turns positive— is a high-quality pregnancy and birth ball, like The Momcozy BirthEase Maternity Exercise Ball Set.
Ab $49.99 USD
$139.99 USD
$199.99 USD
Exercise during pregnancy is not just about staying in shape - it is about preparing for one of the most athletic events of a woman’s life, and the recovery that follows. When you're growing a human, your center of gravity shifts, your joints loosen (thanks to the hormone relaxin), and your heart works about 30–50% harder than usual. Regular, moderate movement helps your body manage these shifts as the baby is growing, as well as can reduce chances of complications like gestational diabetes, preeclampsia and weight gain.
Yes, exercise balls are generally considered safe during pregnancy. In some outlier cases, such as cervical insufficiency, placenta previa or risk of preterm labor, your provider may recommend that you do not use a pregnancy exercise ball.
In most cases, having a dynamic surface for pregnancy exercise ball workouts is a safe and low impact way to get your body moving!
While sitting on the ball, slowly lift one heel, then the other.
Move slowly and with control, maintaining a controlled breath.
For a challenge, lift the whole foot off the floor. This builds core stability and balance.
Safety Tip: Always ensure you are wearing non-slip shoes (or are barefoot on a yoga mat) and have a stable surface nearby to grab if you lose your balance.
If you are feeling unbalanced or dizzy/nauseous - safely stand up from the ball using support, or descend to the floor. We would recommend being near a chair or table for additional support, until you know how your body will respond to pregnancy exercise ball workouts.
Stay hydrated with water nearby during your workouts. If you are feeling short of breath, pause between exercises for recovery.
You will want to consider materials of the pregnancy exercise ball (BPA free), thickness of the material, burst rating, and size. Generally speaking, when the ball is fully inflated, and you are seated, your hips should be slightly higher than your knees. The MomCozy BirthEase Ball set has an intentional design with ergonomics and safety in mind. Being BPA-Free, materials and construction are also with safety in mind.
Ab $49.99 USD
$139.99 USD
$199.99 USD
If there is a change in your pregnancy status (developing preeclampsia, low amniotic fluid), you should consider stopping pregnancy exercise ball workouts. Always consult your provider!
Other “Stop Immediately” considerations:
The Move: Sit tall on the ball with feet wider than your hips. Gently sway your hips in a smooth "8" motion.
The Move: Kneel on a soft mat or rug. Lean forward and drape your chest and arms over the ball, hugging it close to your chest.
The Move: Sit on the ball and focus on Low-Pressure Breathing. Inhale into your ribs; as you exhale, imagine your pelvic floor softening and "widening" into the ball.
You may begin using a ball for pregnancy exercise ball workouts at any time. It is advised that you do not make drastic changes in your physical routines further into your pregnancy. As always, consult your provider if you have questions.
You can bounce for 30 sec-2 min at a time, giving yourself seated or rolling rest breaks, shifting weight back and forth between your sit bones and bottom.
Birthing balls are usually made from thicker, heavy-duty materials, rated for “anti-burst”strength. This means if the ball is punctured, it will slowly deflate, rather than pop like a balloon. This is extremely important for safety during pregnancy to avoid falling. Birthing balls often have a non-slip finish or ribbed texture to keep the ball from sliding out from under you during use. You can check it: https://momcozy.com/blogs/pregnancy/is-there-difference-between-yoga-ball-and-pregnancy-ball
The MomCozy BirthEase Ball would be an excellent choice - it is made from extra-thick, BPA-free PVC with anti-burst technology. If punctured, the ball deflates slowly rather than popping, supporting a weight capacity of up to 330 lbs.
Be sure to check out the MomCozy App for more guidance on your pregnancy exercise ball workout journey!
We feature Stage-Based Video Courses Follow expert-led videos designed by maternal specialists to guide you safely from preconception through postpartum. Whether you’re a beginner or a pro, our clear instructions make it easy to use your birthing ball with confidence at home.
Smart, Personalized Plans Get exercise routines tailored to your journey directly in the Momcozy App. With progressive video goals, easy tracking, and a supportive community, we help you stay consistent and see safe results every step of the way.
Move with Purpose, Mama.
You don’t need a gym full of equipment to have a fit, functional pregnancy. You just need the right tools and a smart plan. By mastering these exercise ball movements, you aren’t just stretching; you’re physically prepping your pelvis for the marathon of labor. Remember: Listen to your body, prioritize your alignment, and never underestimate the power of a good pregnancy exercise ball workout!
Which move are you trying first?
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