The one guarantee about pregnancy? No two days are the same. Things are constantly changing, both physically and mentally. Physically, not only will you watch your body morph before your eyes, but there are also many unseen changes that need attention. Exhibit A: the pelvic floor. It’s essential to stretch and strengthen your pelvic floor during pregnancy—and no, that doesn’t just mean endless Kegels. Keeping your pelvic floor flexible and strong can help with balance, reduce discomfort, and even prepare you for a smooth labor. Enter in the most convenient solution ever: yoga ball exercises for pelvic floor during pregnancy (this is the yoga ball I used and loved throughout my pregnancy).
A yoga ball is a fantastic tool for gentle, effective stretches that support your pelvic floor and overall comfort levels (just wait until you have to tie your shoes at nine months pregnant!). Below are my seven favorite yoga ball exercises designed to stretch and strengthen your pelvic floor during pregnancy.
All of these exercises are taken straight from my 26-week prenatal workout guide: GOOD // SWEAT Pregnancy Guide. If you’re newly pregnant, further in your pregnancy, or even trying to conceive, this guide is perfect for you. I hope you enjoy the consistency of the workouts, the very digestible educational format, the confidence to move your body, and the community of other expecting mama’s, including me!
1. Forward Roll: A Yoga Ball Exercise for Pelvic Floor and Spine
This yoga ball exercise helps with spinal mobility, relieves lower back tension, and gently activates the pelvic floor.
- How to do it: Sit on the yoga ball with feet flat on the floor. Slowly roll forward, allowing your arms and torso to extend over the ball. Breathe deeply as you stretch.
- Benefits: Enhances spinal flexibility, reduces back pain, and encourages pelvic floor engagement.
2. Hip Flexor Stretch on Ball for Pelvic Floor Relief
This stretch opens the hip flexors and relieves tightness caused by postural changes during pregnancy.
- How to do it: Kneel on one knee with the other foot forward, placing the yoga ball in front of you for support. Gently press your hips forward, feeling the stretch in the front of the hip and pelvic floor.
- Benefits: Improves hip mobility, alleviates lower back discomfort, and promotes better pelvic alignment.
3. Pelvic Clock For Pelvic Floor Mobility
A gentle way to use the yoga ball to improve pelvic floor mobility and awareness.
- How to do it: Sit on the yoga ball with feet hip-width apart. Imagine your pelvis as a clock face, tilting it forward (12 o’clock), backward (6 o’clock), and side to side (3 and 9 o’clock). Repeat in smooth circles.
- Benefits: Increases pelvic flexibility and control, which can help with labor and delivery.
4. Seated Ball March for Core and Pelvic Floor Strength
This exercise builds core and pelvic floor coordination.
- How to do it: Sit tall on the ball with feet on the floor. Lift one foot a few inches off the ground, then lower it and switch sides, as if marching in place.
- Benefits: Strengthens deep core muscles, improves balance, and engages the pelvic floor.
5. Seated Focused Breathing on Ball: Pelvic Floor Relaxation
Deep breathing encourages relaxation and pelvic floor awareness.
- How to do it: Sit comfortably on the ball with hands on your belly. Inhale deeply through your nose, expanding your belly. Exhale slowly through your mouth, gently engaging the pelvic floor muscles.
- Benefits: Promotes relaxation, reduces stress, and enhances pelvic floor control.
6. Sit-to-Stand Prep
A functional movement that builds lower body strength and pelvic floor stability, using the ball to move in a safe range of motion.
- How to do it: Sit on the yoga ball with feet hip-width apart, lean slightly forward and press through your heels to lift your hips just off the ball, then lower back down, lengthening the pelvic floor.
- Benefits: Strengthens legs and glutes, enhances pelvic floor endurance, and improves mobility.
7. Trunk Sidebend Stretch: Enhance Pelvic Floor Flexiblity
A great way to release tension in the sides of the body and promote core flexibility.
- How to do it: Sit on the ball with one hand resting on your thigh. Reach the other arm overhead and lean gently to the opposite side. Hold, then switch sides.
- Benefits: Stretches the obliques and ribcage, improves spinal mobility, and encourages better posture.
Why Pelvic Floor Health Is Important During Pregnancy
Incorporating these yoga ball exercises for pelvic floor into your routine can make a significant difference in how your body feels throughout pregnancy. They help maintain pelvic floor health, improve mobility, and may even contribute to an easier labor and recovery. Be sure to listen to your body, move within your comfort level, and consult your healthcare provider if you have any concerns.
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