Core Ball Rollout - Postnatal | Postnatal Birthing Ball Exercise | BABYGO®

Core Ball Rollout - Postnatal

Birthing Ball00:19
Postpartum Intermediate
Postnatal Recovery
BABYGO® Birthing Ball

BABYGO® Birthing BallBirthing Ball

£25.00
Go to Product

Helps With

A gentle core rebuilding exercise that helps reactivate the deep abdominal muscles and rebuild stability after birth — best after you've mastered TVA activation.

  • 1

    Kneel Up

    Kneel in front of your ball with your knees hip-width apart.

  • 2

    Forearms Down

    Rest your forearms on the ball with your hands in loose fists.

  • 3

    Engage Core

    Engage your deep abdominal muscles by drawing your belly button gently toward your spine.

  • 4

    Roll Away

    Keeping your back flat, slowly roll the ball away from you as far as you can without your hips dropping.

  • 5

    Roll Back

    Bend your elbows to return to the start, repeating within your comfort level.

Tip Only progress to this once you can hold a TVA engagement without your bump pushing forward — that's the sign your deep core is ready.

More Videos

Hamstring Stretch – Birthing Ball exercise 00:48
Hamstring Stretch Birthing Ball
All Trimesters Warm Up & Flexibility
Point and Flex – Birthing Ball exercise 00:38
Point and Flex Birthing Ball
All Trimesters Warm Up & Flexibility
ABC – Birthing Ball exercise 00:30
ABC Birthing Ball
All Trimesters Warm Up & Flexibility
Foot Rock – Birthing Ball exercise 00:23
Foot Rock Birthing Ball
All Trimesters Warm Up & Flexibility
Leg Raise – Birthing Ball exercise 00:45
Leg Raise Birthing Ball
1st & 2nd Trimester Warm Up & FlexibilityStrength & Stamina
Calf Raises – Birthing Ball exercise 00:37
Calf Raises Birthing Ball
All Trimesters Warm Up & Flexibility
Pelvic Lateral Shift – Birthing Ball exercise 00:32
Pelvic Lateral Shift Birthing Ball
All Trimesters Hip & Pelvic Discomfort
Side Stretch – Birthing Ball exercise 00:30
Side Stretch Birthing Ball
All Trimesters Back Ache & Sciatica
Hip Flexor Stretch – Birthing Ball exercise 00:35
Hip Flexor Stretch Birthing Ball
1st & 2nd Trimester Back Ache & SciaticaHip & Pelvic Discomfort
Core Ball Rollout – Birthing Ball exercise 00:33
Core Ball Rollout Birthing Ball
1st & 2nd Trimester Strength & StaminaBack Ache & Sciatica
Inclined Front Ball Plank – Birthing Ball exercise 00:23
Inclined Front Ball Plank Birthing Ball
1st & 2nd Trimester Strength & Stamina
One Leg Ball Lunge – Birthing Ball exercise 00:17
One Leg Ball Lunge Birthing Ball
1st & 2nd Trimester Strength & Stamina
Side Ball Plank (Beginner) – Birthing Ball exercise 00:23
Side Ball Plank (Beginner) Birthing Ball
1st & 2nd Trimester Strength & StaminaHip & Pelvic Discomfort
Side Ball Plank (Advanced) – Birthing Ball exercise 00:18
Side Ball Plank (Advanced) Birthing Ball
1st & 2nd Trimester Strength & Stamina
Wall Ball Squat – Birthing Ball exercise 00:32
Wall Ball Squat Birthing Ball
All Trimesters Open Your PelvisStrength & StaminaEncourage Labour
Wall Ball Push Up – Birthing Ball exercise 00:14
Wall Ball Push Up Birthing Ball
All Trimesters Strength & Stamina
Kegels (Pelvic Floor Quick Flicks) – Birthing Ball exercise 00:30
Kegels (Pelvic Floor Quick Flicks) Birthing Ball
All Trimesters Pelvic Floor
Kegels (Pelvic Floor Long Hold) – Birthing Ball exercise
Kegels (Pelvic Floor Long Hold) Birthing Ball
All Trimesters Pelvic Floor
Small Bridge – Birthing Ball exercise 00:25
Small Bridge Birthing Ball
1st & 2nd Trimester Back Ache & SciaticaStrength & Stamina
Figure 8 – Birthing Ball exercise 00:31
Figure 8 Birthing Ball
2nd & 3rd Trimester Hip & Pelvic DiscomfortBaby's PositionOpen Your PelvisEncourage Labour
Hips Side to Side – Birthing Ball exercise 00:19
Hips Side to Side Birthing Ball
2nd & 3rd Trimester Hip & Pelvic DiscomfortOpen Your PelvisEncourage Labour
Child Pose – Birthing Ball exercise 00:31
Child Pose Birthing Ball
All Trimesters Back Ache & SciaticaBaby's Position
Cat/Cow Pelvic Tilts (Beginner) – Birthing Ball exercise 00:55
Cat/Cow Pelvic Tilts (Beginner) Birthing Ball
2nd & 3rd Trimester Back Ache & SciaticaBaby's PositionOpen Your Pelvis
Cat/Cow Pelvic Tilts (Advanced) – Birthing Ball exercise 01:14
Cat/Cow Pelvic Tilts (Advanced) Birthing Ball
2nd & 3rd Trimester Back Ache & SciaticaBaby's PositionOpen Your Pelvis
Kneeling Hip Circles – Birthing Ball exercise 00:41
Kneeling Hip Circles Birthing Ball
2nd & 3rd Trimester Baby's PositionOpen Your PelvisHip & Pelvic DiscomfortEncourage Labour
Kneeling Figure 8 – Birthing Ball exercise 00:41
Kneeling Figure 8 Birthing Ball
2nd & 3rd Trimester Baby's PositionBack Ache & SciaticaHip & Pelvic Discomfort
Rocking Ball Hug – Birthing Ball exercise 00:32
Rocking Ball Hug Birthing Ball
2nd & 3rd Trimester Back Ache & SciaticaBaby's PositionLabour Comfort
Kegels (Pelvic Floor Quick Flicks) - Postnatal – Birthing Ball exercise
Kegels (Pelvic Floor Quick Flicks) - Postnatal Birthing Ball
Postpartum Postnatal RecoveryPelvic Floor
Kegels (Pelvic Floor Long Hold) - Postnatal – Birthing Ball exercise 00:24
Kegels (Pelvic Floor Long Hold) - Postnatal Birthing Ball
Postpartum Postnatal RecoveryPelvic Floor
Deep Abdominal Muscles (TVA) – Birthing Ball exercise
Deep Abdominal Muscles (TVA) Birthing Ball
Postpartum Postnatal Recovery
Double Arm Reach – Birthing Ball exercise 01:05
Double Arm Reach Birthing Ball
Postpartum Postnatal Recovery
Single Arm Reach – Birthing Ball exercise 01:11
Single Arm Reach Birthing Ball
Postpartum Postnatal Recovery
Trunk Rotation – Birthing Ball exercise 01:28
Trunk Rotation Birthing Ball
Postpartum Postnatal Recovery
Hip Side Stretch – Birthing Ball exercise 00:30
Hip Side Stretch Birthing Ball
All Trimesters Back Ache & Sciatica
Hug and Lunge – Birthing Ball exercise 00:38
Hug and Lunge Birthing Ball
1st & 2nd Trimester Open Your PelvisStrength & Stamina
Kneeling Wall Ball Push Up – Birthing Ball exercise 00:27
Kneeling Wall Ball Push Up Birthing Ball
All Trimesters Strength & Stamina
Tummy Time on the Ball (Incline) – Birthing Ball exercise 00:09
Tummy Time on the Ball (Incline) Birthing Ball
Postpartum Tummy Time
Baby Bouncing & Bonding – Birthing Ball exercise 00:24
Baby Bouncing & Bonding Birthing Ball
Postpartum Tummy Time
Tummy Time Roll on the Ball – Birthing Ball exercise 00:12
Tummy Time Roll on the Ball Birthing Ball
Postpartum Tummy Time
Cat/Cow (Without Ball) – Birthing Ball exercise 00:20
Cat/Cow (Without Ball) Birthing Ball
Postpartum Postnatal Recovery
Child Pose with Ball - Postnatal – Birthing Ball exercise 00:22
Child Pose with Ball - Postnatal Birthing Ball
Postpartum Postnatal Recovery
Seated Arm Stretch - Postnatal – Birthing Ball exercise 00:24
Seated Arm Stretch - Postnatal Birthing Ball
Postpartum Postnatal Recovery
Seated Ball Position - Postnatal – Birthing Ball exercise 00:37
Seated Ball Position - Postnatal Birthing Ball
Postpartum Postnatal Recovery
Seated Cross Leg Hip Flex – Birthing Ball exercise 00:15
Seated Cross Leg Hip Flex Birthing Ball
Postpartum Postnatal Recovery
Small Bridge - Postnatal – Birthing Ball exercise 00:31
Small Bridge - Postnatal Birthing Ball
Postpartum Postnatal Recovery
Seated Ball Position – Birthing Ball exercise 00:18
Seated Ball Position Birthing Ball
All Trimesters Warm Up & Flexibility
Seated Hip Stretch – Birthing Ball exercise 00:14
Seated Hip Stretch Birthing Ball
All Trimesters Back Ache & SciaticaHip & Pelvic Discomfort
Side Ball Plank (Variation) – Birthing Ball exercise 00:18
Side Ball Plank (Variation) Birthing Ball
1st & 2nd Trimester Strength & Stamina
Standing Ball Hug – Birthing Ball exercise 00:21
Standing Ball Hug Birthing Ball
2nd & 3rd Trimester Baby's PositionLabour ComfortOpen Your PelvisEncourage Labour
 Browse all birthing ball exercises
BABYGO Birthing Ball · £25
Shop