Best Stretches for Birth Prep with Ball | Third Trimester Training | Pregnant 33 Weeks 2 Days
Welcome, beautiful mama
If you’re 33 weeks pregnant (or in your third trimester) and looking for safe, effective ways to prepare your body for birth, this video is perfect for you. Today, we’ll go through a gentle series of birth preparation stretches using a stability ball (birthing ball) — a must-have tool for comfort, mobility, and relaxation during the final weeks of pregnancy.
These prenatal exercises are designed to ease discomfort, improve posture, and encourage optimal baby positioning. Using the birthing ball, you’ll feel supported and safe while opening your hips, relieving tension, and connecting with your breath and baby. Whether you’re a first-time mom or preparing for another little one, these movements will help you feel more confident and in tune with your changing body.
What You’ll Find in This Video:
Safe and soothing pregnancy stretches for the third trimester
Pelvic mobility and hip-opening exercises that support labor readiness
Gentle birth ball movements to relieve lower back and pelvic pain
Prenatal breathing techniques for relaxation and mental focus
Tips for using your birthing ball at home to prepare for an easier labor
This 33 weeks pregnant workout can be done daily or several times a week. It’s suitable for all fitness levels and can be easily modified for your comfort. You’ll learn how to use movement and breath to release tightness, encourage alignment, and create space for your baby to move into an ideal position for birth.
Why Birth Prep Stretches Matter
As your body prepares for labor, your pelvic joints and ligaments soften to make room for your growing baby. Gentle stretching helps:
Improve flexibility and range of motion
Reduce back, hip, and pelvic pressure
Enhance circulation and oxygen flow to you and your baby
Support your posture as your belly grows
Promote calmness and relaxation, which are key for labor
The birthing ball (also known as a stability ball or exercise ball) is one of the best tools for expectant moms. It provides balance, stability, and comfort — allowing your body to move naturally and safely. The exercises in this video can also be used during early labor to help ease contractions and promote progress.
What You’ll Need:
A birthing ball / stability ball that’s the right size for your height
A yoga mat or soft surface for comfort
Water to stay hydrated
Comfortable clothing that allows movement
Take deep breaths, move slowly, and honor your body. If you experience pain, dizziness, or discomfort, stop and rest. Always consult your midwife, OB-GYN, or healthcare provider before starting or continuing any prenatal fitness routine.
Benefits of This Routine:
Encourages optimal fetal positioning
Prepares the body for a smoother, more efficient labor
Builds core and pelvic floor awareness
Helps reduce swelling and stiffness
Promotes emotional calm and mental clarity
Strengthens your mind-body connection as you prepare for birth
Mama, You’ve Got This!
Pregnancy is an incredible journey, and movement is one of the best ways to stay connected with yourself and your baby. These third-trimester stretches will help you feel grounded, flexible, and empowered as you approach your due date. Remember — every small movement is progress, and every breath brings you closer to meeting your little one.
Make sure to save this video and repeat these stretches regularly as part of your birth preparation plan. You can also use the ball during labor for comfort, gentle rocking, or supported squats.
Stay Connected!
If you enjoyed this video, please like, comment, and subscribe for more:
Prenatal yoga & birth prep workouts
Third-trimester mobility & breathing sessions
Postpartum recovery & gentle core training
Tips for a healthy, mindful pregnancy
Let me know in the comments:
How far along are you in your pregnancy?
Which stretch felt the most helpful or relaxing for you?
Your feedback helps me create more supportive content for moms just like you.
Subscribe to my channel: / @mypregnancypostpartumjourney
Check out other 3rd trimester workouts:
• Third Trimester Workouts (3rd) & Birth Pre...
Learn about baby development and mama symptoms, as well as how to relieve pregnancy symptoms here:
• Week by Week Pregnancy Updates - Mama Symp...
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