Birthing Ball Exercises

Back Ache & Sciatica

Gentle stretches and positions to help with everyday back tension.

11 videos
Seated Hip Stretch – Birthing Ball exercise 00:14
Seated Hip Stretch Birthing Ball
All Trimesters
Hip Side Stretch – Birthing Ball exercise 00:30
Hip Side Stretch Birthing Ball
All Trimesters
Rocking Ball Hug – Birthing Ball exercise 00:32
Rocking Ball Hug Birthing Ball
2nd & 3rd Trimester
Kneeling Figure 8 – Birthing Ball exercise 00:41
Kneeling Figure 8 Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Advanced) – Birthing Ball exercise 01:14
Cat/Cow Pelvic Tilts (Advanced) Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Beginner) – Birthing Ball exercise 00:55
Cat/Cow Pelvic Tilts (Beginner) Birthing Ball
2nd & 3rd Trimester
Small Bridge – Birthing Ball exercise 00:25
Small Bridge Birthing Ball
1st & 2nd Trimester
Core Ball Rollout – Birthing Ball exercise 00:33
Core Ball Rollout Birthing Ball
1st & 2nd Trimester
Hip Flexor Stretch – Birthing Ball exercise 00:35
Hip Flexor Stretch Birthing Ball
1st & 2nd Trimester
Side Stretch – Birthing Ball exercise 00:30
Side Stretch Birthing Ball
All Trimesters
Child Pose – Birthing Ball exercise 00:31
Child Pose Birthing Ball
All Trimesters

Hip & Pelvic Discomfort

Movement that helps with sore hips, PGP and SPD.

8 videos
Seated Hip Stretch – Birthing Ball exercise 00:14
Seated Hip Stretch Birthing Ball
All Trimesters
Kneeling Figure 8 – Birthing Ball exercise 00:41
Kneeling Figure 8 Birthing Ball
2nd & 3rd Trimester
Kneeling Hip Circles – Birthing Ball exercise 00:41
Kneeling Hip Circles Birthing Ball
2nd & 3rd Trimester
Hips Side to Side – Birthing Ball exercise 00:19
Hips Side to Side Birthing Ball
2nd & 3rd Trimester
Side Ball Plank (Beginner) – Birthing Ball exercise 00:23
Side Ball Plank (Beginner) Birthing Ball
1st & 2nd Trimester
Hip Flexor Stretch – Birthing Ball exercise 00:35
Hip Flexor Stretch Birthing Ball
1st & 2nd Trimester
Pelvic Lateral Shift – Birthing Ball exercise 00:32
Pelvic Lateral Shift Birthing Ball
All Trimesters
Figure 8 – Birthing Ball exercise 00:31
Figure 8 Birthing Ball
2nd & 3rd Trimester

Baby's Position

Forward-leaning and rocking positions that encourage baby head-down.

8 videos
Standing Ball Hug – Birthing Ball exercise 00:21
Standing Ball Hug Birthing Ball
2nd & 3rd Trimester
Rocking Ball Hug – Birthing Ball exercise 00:32
Rocking Ball Hug Birthing Ball
2nd & 3rd Trimester
Kneeling Figure 8 – Birthing Ball exercise 00:41
Kneeling Figure 8 Birthing Ball
2nd & 3rd Trimester
Kneeling Hip Circles – Birthing Ball exercise 00:41
Kneeling Hip Circles Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Advanced) – Birthing Ball exercise 01:14
Cat/Cow Pelvic Tilts (Advanced) Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Beginner) – Birthing Ball exercise 00:55
Cat/Cow Pelvic Tilts (Beginner) Birthing Ball
2nd & 3rd Trimester
Figure 8 – Birthing Ball exercise 00:31
Figure 8 Birthing Ball
2nd & 3rd Trimester
Child Pose – Birthing Ball exercise 00:31
Child Pose Birthing Ball
All Trimesters

Open Your Pelvis

Movements that help open the pelvis ready for labour.

8 videos
Standing Ball Hug – Birthing Ball exercise 00:21
Standing Ball Hug Birthing Ball
2nd & 3rd Trimester
Hug and Lunge – Birthing Ball exercise 00:38
Hug and Lunge Birthing Ball
1st & 2nd Trimester
Kneeling Hip Circles – Birthing Ball exercise 00:41
Kneeling Hip Circles Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Advanced) – Birthing Ball exercise 01:14
Cat/Cow Pelvic Tilts (Advanced) Birthing Ball
2nd & 3rd Trimester
Cat/Cow Pelvic Tilts (Beginner) – Birthing Ball exercise 00:55
Cat/Cow Pelvic Tilts (Beginner) Birthing Ball
2nd & 3rd Trimester
Hips Side to Side – Birthing Ball exercise 00:19
Hips Side to Side Birthing Ball
2nd & 3rd Trimester
Wall Ball Squat – Birthing Ball exercise 00:32
Wall Ball Squat Birthing Ball
All Trimesters
Figure 8 – Birthing Ball exercise 00:31
Figure 8 Birthing Ball
2nd & 3rd Trimester

Encourage Labour (37+ weeks)

Gentle bouncing and rocking for when you're full-term and ready.

5 videos
Standing Ball Hug – Birthing Ball exercise 00:21
Standing Ball Hug Birthing Ball
2nd & 3rd Trimester
Kneeling Hip Circles – Birthing Ball exercise 00:41
Kneeling Hip Circles Birthing Ball
2nd & 3rd Trimester
Hips Side to Side – Birthing Ball exercise 00:19
Hips Side to Side Birthing Ball
2nd & 3rd Trimester
Wall Ball Squat – Birthing Ball exercise 00:32
Wall Ball Squat Birthing Ball
All Trimesters
Figure 8 – Birthing Ball exercise 00:31
Figure 8 Birthing Ball
2nd & 3rd Trimester

Strength & Stamina

Build strength to help you feel prepared for birth.

12 videos
Side Ball Plank (Variation) – Birthing Ball exercise 00:18
Side Ball Plank (Variation) Birthing Ball
1st & 2nd Trimester
Kneeling Wall Ball Push Up – Birthing Ball exercise 00:27
Kneeling Wall Ball Push Up Birthing Ball
All Trimesters
Hug and Lunge – Birthing Ball exercise 00:38
Hug and Lunge Birthing Ball
1st & 2nd Trimester
Small Bridge – Birthing Ball exercise 00:25
Small Bridge Birthing Ball
1st & 2nd Trimester
Wall Ball Push Up – Birthing Ball exercise 00:14
Wall Ball Push Up Birthing Ball
All Trimesters
Wall Ball Squat – Birthing Ball exercise 00:32
Wall Ball Squat Birthing Ball
All Trimesters
Side Ball Plank (Advanced) – Birthing Ball exercise 00:18
Side Ball Plank (Advanced) Birthing Ball
1st & 2nd Trimester
Side Ball Plank (Beginner) – Birthing Ball exercise 00:23
Side Ball Plank (Beginner) Birthing Ball
1st & 2nd Trimester
One Leg Ball Lunge – Birthing Ball exercise 00:17
One Leg Ball Lunge Birthing Ball
1st & 2nd Trimester
Inclined Front Ball Plank – Birthing Ball exercise 00:23
Inclined Front Ball Plank Birthing Ball
1st & 2nd Trimester
Core Ball Rollout – Birthing Ball exercise 00:33
Core Ball Rollout Birthing Ball
1st & 2nd Trimester
Leg Raise – Birthing Ball exercise 00:45
Leg Raise Birthing Ball
1st & 2nd Trimester

Pelvic Floor

Simple Kegel routines you can do daily on the ball.

4 videos
Kegels (Pelvic Floor Long Hold) - Postnatal – Birthing Ball exercise 00:24
Kegels (Pelvic Floor Long Hold) - Postnatal Birthing Ball
Postpartum
Kegels (Pelvic Floor Quick Flicks) - Postnatal Birthing Ball
Postpartum
Kegels (Pelvic Floor Long Hold) – Birthing Ball exercise
Kegels (Pelvic Floor Long Hold) Birthing Ball
All Trimesters
Kegels (Pelvic Floor Quick Flicks) – Birthing Ball exercise 00:30
Kegels (Pelvic Floor Quick Flicks) Birthing Ball
All Trimesters

Warm Up & Flexibility

Quick warm-ups to do before any other exercise.

7 videos
Seated Ball Position – Birthing Ball exercise 00:18
Seated Ball Position Birthing Ball
All Trimesters
Leg Raise – Birthing Ball exercise 00:45
Leg Raise Birthing Ball
1st & 2nd Trimester
Foot Rock – Birthing Ball exercise 00:23
Foot Rock Birthing Ball
All Trimesters
ABC – Birthing Ball exercise 00:30
ABC Birthing Ball
All Trimesters
Point and Flex – Birthing Ball exercise 00:38
Point and Flex Birthing Ball
All Trimesters
Hamstring Stretch – Birthing Ball exercise 00:48
Hamstring Stretch Birthing Ball
All Trimesters
Calf Raises – Birthing Ball exercise 00:37
Calf Raises Birthing Ball
All Trimesters

Labour Comfort

Positions for sitting, leaning and rocking through contractions.

2 videos
Standing Ball Hug – Birthing Ball exercise 00:21
Standing Ball Hug Birthing Ball
2nd & 3rd Trimester
Rocking Ball Hug – Birthing Ball exercise 00:32
Rocking Ball Hug Birthing Ball
2nd & 3rd Trimester

Postnatal Recovery

Gentle movement to support your body in the first weeks after birth.

12 videos
Small Bridge - Postnatal – Birthing Ball exercise 00:31
Small Bridge - Postnatal Birthing Ball
Postpartum
Seated Cross Leg Hip Flex – Birthing Ball exercise 00:15
Seated Cross Leg Hip Flex Birthing Ball
Postpartum
Seated Ball Position - Postnatal – Birthing Ball exercise 00:37
Seated Ball Position - Postnatal Birthing Ball
Postpartum
Seated Arm Stretch - Postnatal – Birthing Ball exercise 00:24
Seated Arm Stretch - Postnatal Birthing Ball
Postpartum
Core Ball Rollout - Postnatal – Birthing Ball exercise 00:19
Core Ball Rollout - Postnatal Birthing Ball
Postpartum
Child Pose with Ball - Postnatal – Birthing Ball exercise 00:22
Child Pose with Ball - Postnatal Birthing Ball
Postpartum
Cat/Cow (Without Ball) – Birthing Ball exercise 00:20
Cat/Cow (Without Ball) Birthing Ball
Postpartum
Trunk Rotation – Birthing Ball exercise 01:28
Trunk Rotation Birthing Ball
Postpartum
Single Arm Reach – Birthing Ball exercise 01:11
Single Arm Reach Birthing Ball
Postpartum
Double Arm Reach – Birthing Ball exercise 01:05
Double Arm Reach Birthing Ball
Postpartum
Kegels (Pelvic Floor Long Hold) - Postnatal – Birthing Ball exercise 00:24
Kegels (Pelvic Floor Long Hold) - Postnatal Birthing Ball
Postpartum
Kegels (Pelvic Floor Quick Flicks) - Postnatal Birthing Ball
Postpartum

Tummy Time

Ways to use the ball with your newborn for tummy time.

3 videos
Baby Bouncing & Bonding – Birthing Ball exercise 00:24
Baby Bouncing & Bonding Birthing Ball
Postpartum
Tummy Time Roll on the Ball – Birthing Ball exercise 00:12
Tummy Time Roll on the Ball Birthing Ball
Postpartum
Tummy Time on the Ball (Incline) – Birthing Ball exercise 00:09
Tummy Time on the Ball (Incline) Birthing Ball
Postpartum
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