One of the easiest ways to use an exercise ball is to sit comfortably while you are working or relaxing. Bounce Away Mama! Exercising on a birthing ball in pregnancy can help to reduce any back pain you are experiencing and make it easier for you to move around (Yan et al, 2014). baby was still pretty high up and I hadn't made any more progress. During labor, the exercise ball can also be used to provide support for certain positions, rhythmic movement and gentle bouncing, and more. Exercising While Pregnant: Safety, Benefits & Guidelines. Every pregnant woman wants to keep the precious cargo she carries in her belly safe and sound. The Truth About Stretch Marks- 4 Signs You May Get Them While Pregnant. It's 100% safe as long as your careful to not fall off it! The birthing ball is a safe and beneficial non-pharmacological technique to have a normal delivery. congrats on the soon to be lil one :) Using an exercise or "pregnancy" ball during pregnancy can help to loosen up the pelvic joints and muscles in preparation for delivery. Sit on the exercise ball, with your legs wide apart, and move your hips up and down. There are usually many questions that come to mind when planning how to exercise during pregnancy. You can use birthing balls for exercise, or to get into a comfortable position during pregnancy, labour or after your baby is born. Getting Pregnant. Using a birthing ball is optional, but many women choose to do so. A birthing ball is fantastic for exercising during pregnancy.It also is very effective for easing labor pains during labor too and helps you get into a more upright position. Of course, an exercise ball can be a pregnant mamas best friend for this exercise not only pre-labor, but also during it. While balancing on the ball you can still work your abs without the discomfort of using the floor as your tool. Alot of times at the hospital they will have you bounce on the ball or rock hard in a rocking chair to help push things along so your safe! The movement encourages the pelvic floor to contract and relax naturally. During labor, sitting on an exercise ball can relax the pelvic wall and make the spasms of childbirth less pronounced and more bearable. Exercise during pregnancy is good for you and good for your baby.