Pregnancy changes everything about how you move. Some days you’ve got plenty of energy, other days even rolling out of bed feels like a workout. That’s why the kind of exercise you choose matters so much. It has to be safe, supportive, and realistic for where you are right now.
One tool a lot of moms-to-be turn to is the balance ball. It’s simple, affordable, and surprisingly versatile once you know how to use it. The tricky part is figuring out what’s safe, what actually helps, and how to make it fit into each stage of pregnancy.
This guide breaks that down for you so you can feel more confident moving your body, staying active on your own terms, and even prepping for the big day.
Benefits of Using a Balance Ball During Pregnancy
A balance ball may look basic, but it offers a wide range of benefits when used during pregnancy. Here’s why it’s worth adding to your routine:
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Supports posture and relieves pressure
Sitting on the ball naturally encourages better alignment, taking pressure off your spine and easing tension in your lower back and hips.
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Makes gentle movement easier
Simple motions like rocking, swaying, or small circles can loosen stiff muscles, improve circulation, and reduce swelling from long periods of sitting.
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Strengthens core and pelvic floor
Even light exercises on the ball engage your core and pelvic floor in a safe way, helping you build stability and prepare for the physical demands of pregnancy.
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Helps with relaxation
Using the ball for stretching or slow breathing exercises can reduce stress and give you a comfortable spot to unwind. It’s also easy to pair balance ball work with gentle prenatal yoga movements, making it a versatile tool for both exercise and relaxation.
These benefits make the balance ball a steady companion through pregnancy. It adapts to how your body feels on different days, giving you options for movement, support, or relaxation without requiring complicated routines. Even small, consistent use can leave you feeling more comfortable and connected to your body as it changes.
Is It Safe to Use a Balance Ball While Pregnant?
Yes.
For most women, balance ball exercises are safe during pregnancy, and many healthcare providers even recommend them as part of a healthy routine.
The first step is always medical clearance. Every pregnancy is unique, and a quick check-in with your doctor or midwife ensures these exercises are right for you.
The balance ball is considered safe because it’s low-impact. Instead of straining joints and ligaments (which are naturally loosened by pregnancy hormones), the ball cushions your movements and allows you to stay active without unnecessary stress. It also encourages upright posture, helping to relieve pressure on the spine and pelvis, two areas that carry more strain as your pregnancy progresses.
Another reason it’s a safe tool is its adaptability. You don’t need to master complicated routines to benefit — even gentle swaying, rocking, or sitting upright on the ball provides support. And because it allows such a wide range of modifications, you can continue using it comfortably as your body changes.
One more factor to keep in mind is fueling your workouts. Most traditional pre-workouts aren’t recommended in pregnancy because of stimulants and additives. Understanding how safe supplements are for pregnant women is an important step, since not every formula is designed with pregnancy in mind.
With provider approval and the right adjustments, a balance ball is a safe, reliable way to stay active and supported through every trimester.
Best Balance Ball Exercises for Each Trimester
Pregnancy looks and feels different in every stage, so your workouts should shift with it. A balance ball makes those adjustments easier, giving you safe options whether you’re early on or nearing your due date.
1st Trimester
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Seated posture check: Sit tall on the ball with both feet flat on the floor. Draw your shoulders back and lengthen through your spine. This builds awareness of alignment early on and engages the small stabilizing muscles in your core without strain.
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Pelvic tilts: While seated, slowly tilt your hips forward and back, keeping the movement small and controlled. This eases pressure in the lower back, encourages pelvic floor activation, and helps counter stiffness from sitting.
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Supported stretches: Place your hands on the ball while kneeling or seated, then lean gently forward to stretch your spine and shoulders. It’s a comfortable way to relieve tension without lying flat on your back.
2nd Trimester
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Hip circles: Sit on the ball with feet wide for stability and draw slow circles with your hips. This keeps your hips flexible, reduces tightness, and promotes circulation, especially helpful as your bump grows.
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Wall squats with ball support: Stand with the ball between your back and the wall. Lower into a squat while keeping your knees behind your toes, then return to standing. This strengthens your legs and glutes while giving your back gentle support.
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Side-to-side shifts: Stay seated on the ball and shift your hips slowly left to right. This movement stretches the inner thighs and releases tight hip muscles, while also helping with balance and coordination.
Gentle core moves can also be introduced in this stage. If you’re looking for a structured approach, a pregnancy safe ab workout with NutraBump is a great way to activate your core safely while supporting overall stability.
3rd Trimester
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Gentle bouncing: Sit tall on the ball and make small, controlled bounces. This relieves pressure in the lower back, encourages blood flow, and can feel soothing when you’re heavier and less mobile.
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Seated hip openers: Sit with your knees spread slightly wider than your hips and lean forward onto the ball with your hands. This opens the pelvis, eases tightness, and creates space for more comfortable breathing.
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Supported squats: Hold a sturdy surface like a chair or countertop for balance, then lower into a squat with the ball under you for light support. This strengthens your legs, keeps your hips open, and mimics positions often used in labor.
No matter which trimester you’re in, the right ball can make every movement safer and more comfortable. Choosing the right size and type is the next step to getting the most out of your workouts.
Choosing the Right Balance Ball
The right ball makes all the difference. Too small and you’ll feel cramped, too large and you’ll struggle to stay stable. Here’s what to look for when picking one for pregnancy workouts:
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Size by height
The ball should let you sit with your knees bent at a 90-degree angle and your feet flat on the floor. As a general guide:
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Under 5’4” - 55 cm ball
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5’4” to 5’10” - 65 cm ball
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Over 5’10” - 75 cm ball
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Firmness and inflation
A properly inflated ball feels supportive but still has a bit of give. Under-inflated balls can wobble too much, while overinflated ones feel too rigid and unstable.
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Non-slip surface
Choose a ball with a textured or anti-burst design. This keeps it steady under you and adds peace of mind, especially as your balance shifts during pregnancy.
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Weight capacity
Most quality balls can handle 250–300 lbs, but double-check the specs to make sure it’s safe for your needs.
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Extra features
Some balls come with stabilizing rings or bases that prevent rolling, a helpful option if you’re new to balance ball workouts or want added security in later trimesters.
Tips for Safe and Effective Workouts
The balance ball offers plenty of benefits in pregnancy, and a few simple habits make those benefits even stronger.
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Warm up first
Pregnancy hormones like relaxin loosen ligaments, which can make joints less stable. A proper warm-up, even five minutes of marching in place, shoulder rolls, or cat-cow stretches, wakes up your muscles and prepares your body for movement, lowering the risk of strain.
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Choose a stable spot
Always use the ball on a surface with traction, like a yoga mat or carpet. Smooth floors increase the chance of slipping, especially as your center of gravity shifts in later trimesters. Setting up against a wall or near a sturdy chair adds an extra layer of safety.
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Move with precision
Each exercise should feel controlled, never rushed. Slow, intentional movements recruit stabilizing muscles, strengthen your core, and protect your joints. Think of the ball as a partner in resistance and support, not a tool for fast bouncing.
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Pause between layers
Allow a few breaths between exercises or when switching positions. This helps your muscles adapt and prevents lightheadedness, which can happen when blood pressure changes quickly during pregnancy.
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Stay hydrated and fueled
Water should be your first go-to, but sometimes you need a little more support. The NutraBump Pre-Workout Strawberry Kiwi, part of the NutraBump pregnancy safe pre-workout supplement line, is made specifically for expecting moms. It gives you steady energy and focus without the heavy stimulants or additives found in traditional pre-workouts.
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Use support when needed
Keep a wall, countertop, or sturdy chair within reach for balance. Stabilizing yourself allows you to focus on form, stay comfortable, and feel confident through every movement.
With the right preparation and mindful pacing, a balance ball becomes one of the safest and most effective tools for staying active during pregnancy. Add clean energy support from NutraBump when you need it, and your workouts will feel both powerful and sustainable.
Using the Balance Ball to Prepare for Labor
In the last weeks of pregnancy, the balance ball often becomes less about fitness and more about preparation.
It offers gentle support at a time when comfort is harder to find, and the way it encourages movement can help your body get ready for labor. Simply sitting on the ball keeps the pelvis open, which eases pressure on the lower back and gives your baby more room to move into position. Many midwives recommend regular use for exactly this reason. It’s a simple tool that works with your body’s natural changes.
Beyond positioning, the ball can also be used for relaxation. Leaning forward onto it while kneeling takes weight off the back and hips, making it easier to focus on slow, steady breathing. These small moments of calm can become part of your birth preparation, building confidence for when contractions start.
Gentle motions like tilts or hip circles can be included if they feel good, but the bigger benefit comes from consistency. Spending even ten minutes a day on the ball can reduce tension, encourage mobility, and create familiarity with positions you may want to use during labor itself.
After delivery, your focus shifts to recovery. A post pregnancy exercise plan rebuilding strength safely with NutraBump can help you ease back into movement, regain stability, and rebuild confidence in your body at your own pace.
Conclusion
Staying active during pregnancy doesn’t have to mean complicated workouts or long hours at the gym. A balance ball offers comfort, movement, and support in a way that adapts to your changing body. From easing daily tension to preparing for labor, it’s a tool you can return to again and again throughout all three trimesters.
The key is consistency. Small, regular sessions add up. Even a few minutes of gentle movement can improve circulation, reduce stiffness, and help you feel more connected to your body. Pair that with safe energy support from NutraBump Pre-Workout Strawberry Kiwi, and you’ll have the boost you need to approach each workout with confidence.
Pregnancy looks different for everyone, but with the right approach and the right tools, you can stay strong, comfortable, and ready for what comes next.