If you are pregnant and approaching your due date, you may hear about "birthing balls." A birthing ball is just a pregnancy-themed term for a large stability ball, but these therapy balls are becoming more common as tools to make women more comfortable before and during labor.

Reasons to use a FitBALL birthing ball during pregnancy:

Safety - Independently weight-tested and made of burst-resistant material, FitBALL birthing balls are the highest quality available.

Conditioning - FitBALL exercise strengthens the deep, supportive muscles in the lower back and surrounding the spine so you'll have better posture and be less prone to backache and sciatica.

Comfort - Because the FitBALL birthing ball "gives" when you sit on it, it is often more comfortable than a chair or bed - not to mention, easier to mount and dismount!

Reasons to use a FitBALL birthing ball during labor and delivery:

Support - By reducing stress on the hands and wrists, the FitBALL birthing ball can enable you to maintain the hands-and-knees position for a longer period of time.

Alignment - Sitting on the FitBALL birthing ball helps keep the baby properly aligned in the pelvis. Gently rocking and swaying on it can encourage your baby's head to descend and settle into the pelvis.

Relaxation - Sitting on warm compresses placed upon the FitBALL birthing ball eases pelvic floor aching and helps relax the pelvic floor.

Pushing - FitBALL exercises performed regularly during pregnancy strengthen the deep abdominal and pelvic floor "pushing" muscles, vital for the second stage of labor.

New moms can bring home the same exercise ball after delivery, to help them bounce back into pre-pregnancy shape. Jane Clapp, founder of UrbanFit, offers some post-pregnancy advice and stability ball exercises to help:

"Women's bodies are biologically engineered to have babies, recover and have more. Your physical potential is the same as (if not better than) women who have never been pregnant. Often my post-natal clients have lowered expectations about their physical appearance. But why accept that your body will be forever altered to make you identifiable as someone who was once pregnant? You should be able to get your pre-baby body back in six to twelve months with a combination of strength training, cardiovascular exercise and sensible nutrition. Wait for your doctor to give you the green light to start exercising again. Generally, this will be six weeks after birth. If you had a C-section, be extra careful to ensure your incision has healed.

To get a strong and toned core, you need to work on tackling those stretched out core muscles. Do these exercises three to four times a week for two to three months. Then you will be ready to up your program and progress to a new program. The whole thing should take about 10 to 15 minutes tops. At the beginning it might be difficult to feel your stomach muscles working, especially if you had a C-section. Take it slowly. The first couple of weeks will be about finding your dormant core muscles. Be patient with your body. Your muscles are there, waiting to come back to life. But, the longer you wait, the harder it is to rediscover your stomach muscles."

Stability ball plank Start with your chest on top of the ball with your feet and legs on the ground. Slowly walk your hands out so that the ball moves down your body. Stop when the ball is under your thighs or knees. Imagine you zipped a corset around your waist as you tighten your tummy muscles, do a kegel (aka squeezing the muscles that stop you from going pee) and almost flatten your back out keeping a tiny curve in your lower back. Hold for as long as you feel your stomach muscles work and you don't feel any discomfort in your back. Remember to keep breathing. Take a break and repeat twice.

Advance the ball lower down your body when you're stronger making sure your body stays as flat as possible.

Stability ball inner thigh lower ab squeeze

Lie on your back and put your stability ball between your legs with your knees bents. Lift your legs towards your chest to the point your tailbone lifts slightly off the ground. Place your hands behind your head elbows wide. Lift your chest towards your knees keeping a fist distance space between your chin and chest. Keeping your chest lifted squeeze the ball with your knees engaging your inner thighs. Squeeze and release exhaling each time you squeeze and focus on pulling your lower tummy muscles each time you squeeze the ball. Complete 15-20 squeezes. Rest and complete 1-2 more sets. You should feel this exercise in your lower abdominals and inner thighs.

Stability ball reverse crunch

Lie on your back and place your all over your head with your hands on either side of the ball. Lift your legs up straight or bend your knees slightly if your hamstrings are very tight. Keeping the ball on the ground throughout the set and your upper body quiet and relaxed, lift your feet towards the ball. You may only be able to move your feet a few inches towards the ball at first. Eventually, you should be able to touch the ball with your toes. Ensure you exhale and empty all the air out of your lungs squeezing your lower abdominals each time you exhale and lift the legs. Repeat 15-20 times. Rest and do complete 1-2 more sets.

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Exercise your knowledge with these greats tips from FitBALLŪ fitness gurus! These tips provide helpful advice on how to take your fitness routine to the next level. From Pilates to proprioception, this advice center is your guide for better fitness.

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