WHY TAKE BB30™?

This 30 minute workout was designed by 4TFM's founder, Emily Wannenburg, midwife and perinatal fitness expert.  The American College of Sports Medicine recommends that we exercise "most days of the week" and studies show that regular birth ball workouts will strengthen you during your pregnancy to be better equipped for your vaginal or cesarean birth and recover faster in the postpartum period. (Shirazi,2018)

While this is a perfect companion to the Birth Ball Basics™ clinic, practicing these movements are important for women who are in all trimesters of pregnancy.      

What are some of the benefits?

  • Relieve achy lower backs and stretch tired muscles.

  • Strengthen your core and your pelvic floor.

  • Grow confident in the use the the birth ball in labor for comfort and optimal positioning.

  • Train your body for your labor time and learn effective relaxation and laboring down techniques.

  • Improved feeling of well-being during pregnancy and enhance your postpartum recovery experience.


What else do you get?

  • Expert instruction and 6 months access to use the video as often as you wish.

  • Download of exercises for follow-along and note taking.

  • First 10 Days At Home Journal and Tips for the early postpartum period.


Course curriculum

  • 1

    Birth Ball 30™ Workout

    • Welcome to BB30™

    • BB 30 - A 30 minute workout for daily strengthening and preparation for labor and birth.

    • Next Steps

Social proof: reviews

Best pregnancy workout!

Carrie Callahan

I cannot rave enough on how amazing and necessary this workout is for any pregnant woman! It stretches and strengthens you in all the right places and not on...

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I cannot rave enough on how amazing and necessary this workout is for any pregnant woman! It stretches and strengthens you in all the right places and not only feels good, but safe, like you're doing exactly what you and your baby needs to be best prepared for birth. This is a must!!

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Great compliment to the Birth Ball Basics Clinic

Amelia Krug

This 30 minute workout is the perfect balance of mobility, strength and flexibility for women in any trimester! It's my go-to on the days that I don't have t...

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This 30 minute workout is the perfect balance of mobility, strength and flexibility for women in any trimester! It's my go-to on the days that I don't have the energy to create a workout for myself. The 30 minutes fly by and doing something good for both baby and myself always puts me in a great mood! I took the Birth Ball Basics clinic when I was 27 weeks and I was excited to use my ball throughout the remainder of my pregnancy, but I struggled to remember how to do ALL the exercises we learned (thanks pregnancy brain!) in Meg's class. This video makes it really easy to follow along with the class and listen to Emily's wonderful coaching & support!

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Great program!

Julia Shuff

Birth Ball 30 is a great follow-up to the information taught in the Birth Ball Basics class. It is the perfect way to become familiar with your birth ball an...

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Birth Ball 30 is a great follow-up to the information taught in the Birth Ball Basics class. It is the perfect way to become familiar with your birth ball and stay comfortable using it as your size changes during pregnancy. I highly recommend having this in your back pocket to help maximize the benefits of staying active while becoming proficient at using the birth ball as a tool!

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