10 Pilates ball pregnancy exercises that you’ll love


Pregnancy is an incredible journey of physical and mental transformation. That’s why staying active while pregnant is crucial for your well-being and your baby’s health. Among the various options out there, Pilates ball pregnancy exercises are a popular, enjoyable, and beneficial choice. These exercises are safe, low-impact, and effective, making them perfect for expecting mothers.

Using a Pilates ball can enhance your balance and flexibility and strengthen your core muscles, which helps alleviate common pregnancy discomforts. Whether you’re seasoned at Pilates or a new practitioner, these exercises are both fun and rewarding.

In this blog, we’ll cover 10 Pilates ball exercises you’ll love, that will help you stay fit and feel great throughout your pregnancy.

Our top 10 Pilates ball pregnancy exercises 

1. Seated pelvic tilts


  • Strengthens the abdominal wall, pelvic floor, and back and relieves tension.

How to do it

  • Sit upright on the ball with your feet flat on the floor and knees above ankles (sit nearer the front of the ball if your bump is larger).
  • Your legs and hips should be at a ninety-degree angle.
  • Holding the ball for support, pull your shoulder blades back and down while gently tightening your stomach muscles.
  • With a gentle slump forward, tilt your pelvis forward while carefully pushing your tailbone out behind you then roll your hips forward.
  • Continue this back-and-forth motion to engage your core muscles.

2. Wall squats


  • Strengthens your pelvic floor, legs, glutes, and core.

How to do it

  • While standing, position the ball between your lower back and the wall.
  • Position your feet slightly wider than hip-width apart with your toes pointing slightly outward.
  • Lean on the ball for support and squat. Your shoulders should be level, hips square, and knees bent.
  • Stop when your thighs are parallel to the floor at a ninety-degree angle and ensure your pelvis does not drop past your knees.
  • Hold for three seconds then carefully stand up.
  • Repeat as many times as you feel comfortable.

3. Ball/glute bridges


  • Best for early pregnancy, this exercise strengthens your glutes, lower back, hips, and hamstrings which helps during labor.

How to do it

  • Sit on your ball, then using your legs, bring yourself down so your neck and back are leaning on the ball.
  • Keep your feet wide, then slowly bring your hips up in a gentle thrust squeezing your glutes, then lower the hips back down.
  • Continue the motion as per your comfort.
  • Then, slowly use your legs to walk yourself back into a seated position.

4. Seated marches


  • Improves core stability, strength, and coordination.

How to do it

  • Sit tall on the ball with feet flat.
  • Engage your core muscles and hold the ball to support yourself.
  • Lift one knee at a time, alternating sides.

5. Wall push-ups


  • Strengthens your arms.

How to do it

  • While standing, place the ball against a wall at chest level.
  • Step your feet back and hold your body at a slight angle while extending your arms fully.
  • Your arms should be shoulder-width apart as you hold the ball.
  • Use the ball to support yourself bend your arms and lean into the ball in a push-up motion.
  • Push away from the ball, extending your arms fully and keeping your shoulders straight.
  • Repeat at least ten times.

6. Side-to-side hips


  • Relieves tension in the hips and sides.

How to do it

  • Sit on your ball with your feet shoulder-width apart and knees above your ankles.
  • Place your hands on your hips and move your hips from side to side transitioning your weight through your glutes.
  • Repeat as necessary.

7. Ball rollouts


  • Strengthens your core, back, and shoulders to ease tension.

How to do it

  • Kneel in front of your ball with your knees hip-width apart and arms resting on the ball.
  • Slowly, roll the ball forward with your back straight and core engaged until your elbows are resting on the ball.
  • Using your elbows roll back to the start position.
  • Repeat as many times as comfortable.

8. Seated figure eights


  • Engages core and improves hip flexibility.

How to do it

  • Sit on the ball with feet wide apart.
  • Roll hips in a figure-eight pattern.

9. Hip circles


  • Increases your flexibility.

How to do it

  • Kneel in front of your ball with your forearms resting on it.
  • Bend forward so your chest and face (turn your face to the left or right) are resting on the ball with your fingers clasped.
  • Plant your knees are rotate your hips clockwise.
  • Repeat in a counterclockwise motion.

10. Side stretch


  • Relieves pain and tension in the back and hips.

How to do it

  • Sit on the ball with your hands on your thighs or hips.
  • Raise your right arm up and over your head while stretching towards the left.
  • Relax back to the start position and repeat on the other side.
  • Repeat as needed.

Safety considerations

Staying active while pregnant can help ease aches and pains and support healthy weight management. Exercises that strengthen the core, tone the muscles, and improve endurance and strength can help you cope better with labor and delivery. Lastly, pregnancy exercises can also contribute to your physical fitness after birth. But, before you dive into a Pilates ball routine, there are certain safety factors to consider:

Consulting a healthcare provider

According to The American College of Obstetricians and Gynecologists (ACOG), physical activity during pregnancy can benefit your health, however, you must first get the green light from your doctor.

Consulting your doctor before you begin any exercise routine while pregnant is crucial. Your doctor can provide invaluable advice based on your current health, medical history, and any pregnancy-related concerns you might have. The guidance of your healthcare provider will ensure the exercises you opt for are safe and appropriate for your situation.

Listening to your body

The Mayo Clinic emphasizes the importance of tailoring your fitness routine to your comfort level and avoiding high-risk activities when pregnant. During pregnancy, your body undergoes immense changes, and, it’s important to become attuned to them. Paying attention and listening to your body is as simple as monitoring your feelings during and after exercise.

If you feel dizzy, short of breath, or pain while exercising, stop immediately and consult your doctor. Overexerting yourself while exercising can be harmful, so pace yourself and modify exercises to your comfort level.

Precautions for safe exercise during pregnancy

Both the Centers for Disease Control and Prevention (CDC) and ACOG recommend at least 150 minutes of moderate-intensity exercise for pregnant women per week. But, before you begin here are a few guidelines recommended by the ACOG to ensure your safety while exercising:

  • Stay hydrated: Drink plenty of water before and after your routine to prevent dehydration which affects the levels of amniotic fluid, baby’s development, and your breastmilk production. Signs of dehydration include dark yellow urine, dizziness, only being able to urinate in small amounts, and a racing heart.
  • Avoid overheating: Overheating may cause fetal heart and neural tube defects, which is why hot tub use is not recommended particularly in the first trimester. Similarly, it is important to avoid overheating while you exercise. To do this, exercise in a temperature-controlled room, wear loose clothes and stay hydrated.
  • Avoid standing still or lying flat on your back: When you lie on your back, your uterus puts pressure on a vein that supplies blood to your heart. Moreover, standing motionless may cause blood to pool in your feet and legs. Both positions can cause your blood pressure to drop temporarily.
  • Warm-up and cool-down: It’s important in every routing to warm up your muscles for exercise and cool down to relax your body.

For more comprehensive information, the Centers for Disease Control and Prevention (CDC) provides an extensive resource on physical activity during pregnancy.

By prioritizing safety and listening to your body, you can enjoy the numerous benefits of Pilates ball pregnancy exercises while ensuring the well-being of both you and your baby.

It’s important to stay during pregnancy to enhance your well-being. Pilates ball exercises are safe, effective, and low-impact ways to achieve this. These exercises can improve your balance, strengthen your core, relieve aches and pains, and improve flexibility. By consulting your doctor, following safety considerations, and listening to your body, you can safely enjoy these workouts.

From hip circles to pelvic tilts, each exercise targets a specific need of expecting mothers. These 10 Pilates ball pregnancy exercises can help you stay fit, boost your mood, and prepare your body for birth. Remember, the key is to have fun and adjust each exercise to suit your comfort level. Your body and your baby will thank you for it!

More posts you might like:


  1. Health risks for pregnant women. 2019. American Heart Association News. Summer heat brings special health risks for pregnant women.
  2. Dehydration during pregnancy. 2023. Medical News Today. Can dehydration affect pregnancy?
  3. Exercise during pregnancy. The American College of Obstetricians and Gynecologists. Exercise during pregnancy.
  4. Physical activity for pregnant women. 2023. Center for Disease Control and Prevention. Physical Activity for Pregnant or Postpartum Women: An Overview.
  5. Pregnancy exercises. Mayo Clinic. Pregnancy week by week.
  6. Pelvic tilt. 2021. The VBAC link. Pelvic Tilt Exercises During Pregnancy to Ease Discomfort.

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