Fit ball: the Pilates ball facilitates contractions 2026

Spherodynamics or gymnastics with giant balls comes from Switzerland. The giant ball (fit ball) is widely used in some sports disciplines, such as Pilates. It is indicated for toning the pelvic floor, and also throughout life. In addition, it increases respiratory capacity and stimulates circulation.

But its benefits are not limited to pregnancy and the postpartum period. It is also very useful during childbirth, in the dilation phase. Sitting on the ball, the force of gravity is greater, which makes it easier for the baby to descend and makes contractions more effective.

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In many hospitals, giant balls are used during dilation (or the woman is allowed to carry them). The ball helps you relax and relieve tension in your back. And it is very useful to endure the pain of contractions, until the epidural can be given.

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Exercises on the giant ball

On the giant ball you can do the following exercises that will help you during childbirth:

• Pelvic tilt with a small lateral shift (moving the pelvis to the right, returning to the center, moving the pelvis to the left and back to the center again) and a larger lateral shift (doing the same but moving the pelvis and the ball at the same time).
• Make 360º turns and draw an “eight” (the first half of the “eight” to the right and the second half of the “eight” to the left).
• Helped by your partner, kneel on the floor with your arms and chest resting on the ball and your head sideways, also on the ball, and move your pelvis and the ball to the right or forward, and to the left or back.

These exercises are very relaxing and help you breathe better without getting tired.

In the postpartum period, the giant ball is very good for recovering the perineum and also for maintaining a good position for the spine when sitting, for example, in front of the computer.

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