How Long To Bounce On Ball To Induce Labor: Let’s Start The Countdown

How long to bounce on ball to induce labor? A birthing ball, also known as a birth ball or exercise ball, is a large inflatable ball.

It is specifically designed to support pregnant women during labor and childbirth.

The pregnancy ball offers a comfortable and versatile platform. It is a good way for pregnant women to engage in gentle movements.

However, people may wonder about the effectiveness and duration of this specific exercise. Let’s find out all here.

What Is A Birthing Ball?

how long to bounce on ball to induce labor

Like exercise balls, birthing balls serve as comfortable aids during pregnancy, labor, and postpartum. These larger balls are designed to provide comfort and support.

They have a sturdy, non-slip surface that ensures stability while sitting for long periods.

Their main advantage lies in their ability to reduce abdominal pain and increase comfort during labor.

In addition to the commonly used round birthing balls, there is also a popular option called peanut balls.

Peanut balls have slim middles and larger ends. It resembles the shape of a peanut. Peanut balls can be used while lying down.

The item enables more relaxed positions and easier movement of the legs for resting or sleeping.

How Can Bouncing On A Ball Induce Labor?

Bouncing on an exercise ball during pregnancy is thought to have potential benefits in stimulating labor. There is no scientific proof.

However, many women have experienced and considered it a natural way to encourage contractions as their due date approaches.

It can create a supportive and comfortable environment by gently bouncing while sitting on a birth ball.

This gentle bouncing might help the baby move deeper into the pelvis and apply pressure to the cervix.

The exact mechanisms are not completely understood. Yet, using an exercise ball can be useful to encourage proper fetal position.

For women who had childbirth experiences, they believe it potentially triggers labor.

How Long To Bounce On Ball To Induce Labor?

can yoga ball induce labor

You can choose to bounce for longer durations or opt for shorter and more frequent intervals. For example, you can try bouncing for 30-60 minutes.

People usually incorporate the ball with figure-eight or rocking motions, which will be discussed below.

Alternatively, you can bounce for 15 minutes every hour, which provides variation to the pelvic area. It is important to listen to your body and adjust accordingly.

If you feel steady and comfortable on the ball, it may increase the chances of inducing labor.

However, when it becomes overwhelming or difficult to maintain balance, take a break and rest.

Additionally, pay attention to your posture, particularly your back, and ensure it aligns with your natural hip position.

How To Use A Birthing Ball To Induce Labor?

Are you nearing the end of your pregnancy and wondering how to encourage labor naturally? An exercise ball could be your answer.

Long used as a versatile tool for fitness, exercise balls have gained popularity. Here are some birth ball exercises to induce labor you can do with it.

Back-and-forth Tilting

In this pose, position yourself on the exercise ball. Ensure both feet flats are evenly on the floor. Sway the pelvis while rolling the ball back and forth.

This movement creates motion in the pelvic region and can potentially aid your baby’s descent.

It’s a gentle exercise suitable for any pregnancy stage to practice pelvic tilts. Always be attentive to your body’s signals and cease if any discomfort arises.

Circles Using The Birthing Ball

Performing hip circles with your birthing ball can create notable movement in the pelvis. It will potentially aid in your baby’s descent to the pelvis.

Besides, this action will stimulate the cervix and create contractions.

Sit on the inflated balls and initiate large circular movements with your hips. Following several rotations, change directions.

Ensure that you execute the movement in both clockwise and counterclockwise directions.


Bouncing with an exercise ball is a commonly used technique to encourage labor. This method utilizes the force of gravity to promote the baby’s descent and engagement.

This exercise may even exert pressure on the cervix. Thus, it potentially leads to the rupturing of membranes.

It is quite easy to do the movement. As the name suggests, simply bounce on the exercise ball. The pumping technique can be a beneficial complement to hasten the process.

Figure Eights

Imagine the figure-eight shape in your thoughts. Then mimic the number using the hip when sitting on your exercise ball.

This action acts as a fantastic workout to generate movement in your pelvis. It will enable your baby to adopt the correct position.

Squats With Birthing Balls

Make a squat posture while seated on the ball. Pregnant women can hold onto an object or place their hands on their legs to maintain balance.

You can opt for support from anything before you. However, when doing so, be cautious to not push so hard.

Your upper body may fall backward and be at risk. You can try the bouncy balls with an anti-slip finish to avoid accidents.

Combining bouncing with a squat posture can intensify contractions. With this posture, you will allow more blood flow to enter the placenta, uterus, and baby.

Does Birthing Ball Help Induce Labor?

does birthing ball help induce labor

The use of a birthing ball as a method to stimulate labor has been a topic of interest and debate. There is no definitive answer to whether a birthing ball can truly trigger labor.

Yet, many still believe that it can offer certain benefits. Here are some benefits that I and other people have experienced.

Easing Discomfort

When I had to work for extended periods, I had the luxury of using a cozy chair with a high backrest.

Nevertheless, the lack of curvature in the chair put a strain on my back. It made me shuffle around frequently to find comfort.

But as soon as I changed my desk chair for a birthing ball, I noticed a significant reduction in discomfort.

It really helped me throughout the remaining months of my pregnancy. The birthing ball facilitated a more natural arch in my spine. It effectively alleviates the pressure on my back and pelvis.

Beneficial For Fetal Positioning

When we sit on a couch or chair, it’s typical for us to slouch. Slouching isn’t necessarily detrimental.

However, it can push the baby’s head toward the rear of the pelvis. That will put a strain on the ligaments and bones.

On the other hand, utilizing a birthing ball encourages an upright stance, creating balance in the pelvic muscles.

The seat allows the baby to adopt an ideal fetal position. It, in turn, promotes engagement and facilitates a more seamless birthing experience.

Moving Labor

As the due date is coming, many people are interested in natural ways to start labor.

Incorporating a birthing ball into the process may help induce or enhance the progression of labor.

One method of using an exercise ball for labor induction involves gentle bouncing. By softly bouncing on the birthing ball, pressure is exerted on the cervix.

It can stimulate increased contractions. Importantly, this technique stimulates the uterus without excessive strain on the body.

Furthermore, movements like hip circles or figure eights can assist in guiding the baby downward. They encourage the baby to assume an optimal position.

Calming Your Baby

It is just like you can imagine how swaying and gently bouncing comforts a newborn outside the womb.

These actions produce a comparable soothing impact on the baby inside. The repetitive motion generates a feeling of tranquility for both the baby and yourself.

Stress Reduction

Using a birthing ball can effectively reduce stress during pregnancy and labor.

The gentle movements and rhythmic motion provided by the ball can have a calming effect on the mother.

It will help alleviate anxiety and promote relaxation. Plus, the birthing ball encourages deep breathing and mindfulness, which are effective techniques for managing stress.

Natural Birth Encouragement

A birthing ball serves as a natural birth encouragement tool. Its use promotes optimal fetal positioning.

The ball helps the baby descend into the pelvis and reduces the need for interventions.

The ball’s movements create space in the pelvis. The item will facilitate a smoother and more successful natural birth process.

Frequently Asked Questions 

Is It Safe To Bounce On A Ball While Pregnant?

Bouncing on an exercise ball during pregnancy is generally considered safe. However, it’s important to consult with a healthcare provider.

They can inform you about inducing labor with the ball properly.

This kind of exercise can provide benefits like relieving discomfort. Yet, individual circumstances and any potential risks should be taken into consideration.

Do Squats Help Induce Labor?

Squats are often believed to help induce labor by encouraging the baby to descend into the pelvis. There is limited scientific evidence to support this claim.

Squats can promote pelvic opening and flexibility, according to many people’s experiences. You can try squatting using a ball.

What Is The Best Size For A Birthing Ball?

Choosing the right ball size depends on your height. As a general guideline, a 55 cm ball is suitable for individuals up to 5’4″ (162 cm). A 65 cm ball is for those between 5’4″ and 5’10” (162-178 cm).

Meanwhile, a 75 cm ball can be used for individuals taller than 5’10” (178 cm). Selecting a size that allows for proper posture and comfort during use is important.


The above are some ways on how long to bounce on ball to induce labor.

Utilizing a birthing ball during labor can offer numerous benefits, like labor pain relief, uterine contractions, and proper body alignment.

With the safety precautions considered, incorporating a birthing ball into the labor experience can help a positive birth outcome.

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