A birthing ball is a tool women use through pregnancy and labor, helping them stay in shape while pregnant and to ease the pain and difficulties of the birthing process. The ball can prevent a woman from having back pain while pregnant and can help her push more effectively during labor. The Healthy Moms website urges women to talk to their doctor before starting a new exercise routine, and to be sure they are performing the birthing ball exercises correctly.
Marching
To do this exercise, sit on the birthing ball and lift your legs alternately, as if marching. Once you're comfortable with this technique, raise the arms in an opposite pattern to the legs, as if raising your hand in class. This exercise works the abs, back, thighs and shoulders.
Squat
Stand with the birthing ball placed between your lower back and the wall. Your feet should be hip-width apart with toes pointing out slightly. While resting on the ball, lower your body down into a squat position. Raise back to start and repeat. Squats work the butt, calves and thighs. Strong legs can make labor easier.
Trunk Stretch
Sit on the birthing ball with feet hip-width apart. Raise one arm overhead and leans slightly to the opposite side until you can feel the stretch in the arm side. Lower and repeat with the other arm. This stretch can relax you during labor.
Pushback
Sit on the ground, place the birthing ball behind your back and lean against it. Next, curls your body into a "C" shape and push on the ball with your back. Return to the starting position and repeat. This exercise helps strengthen the ab muscles, which can help you push during labor.
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