If you’re pregnant and looking for a workout that is safe and effective, consider using an exercise ball. An exercise ball can help you stay fit during pregnancy and also prepare your body for labor and delivery.
Here are some exercises to try:
1. Pelvic tilts. Start by sitting on the exercise ball with your feet flat on the floor and your knees bent. Slowly tilt your pelvis forward, then back. Repeat 10 times.
2. Leg lifts. Start by lying on your back with your feet up on the exercise ball. Slowly lift one leg off of the ball, keeping your knee straight. Hold for a few seconds, then lower back down. Repeat 10 times with each leg.
3. Squats. Start by standing with your feet shoulder-width apart and the exercise ball against your lower back. Slowly squat down, keeping your knees behind your toes. Hold for a few seconds, then stand back up. Repeat 10 times.
4. Crunches. Start by lying on your back with your feet up on the exercise ball and your hands behind your head. Slowly lift your upper body off of the ground, then lower back down. Repeat 10 times.
5. Bridge. Start by lying on your back with your feet flat on the floor and your knees bent. Place the exercise ball under your hips. Slowly lift your hips off of the ground, then lower back down. Repeat 10 times.
Remember to listen to your body and stop if you feel any pain or discomfort. If you’re new to exercise, start slowly and increase the intensity as you get more comfortable. And be sure to talk to your doctor before starting any new workout routine, especially if you have any health concerns.
Are exercise balls safe during pregnancy?
Yes, exercise balls are safe for most pregnant women to use. However, if you have any health concerns or complications, be sure to talk to your doctor before using an exercise ball. Also, be sure to follow all safety instructions when using the ball.
For example, don’t use an exercise ball that is too big or too small for you, and never bounce on the ball. If you start to feel dizzy or lightheaded at any point during your workout, stop and rest.
In general, it’s best to avoid any high-impact activities during pregnancy. So if you’re not used to working out, start slowly with some low-impact exercises before moving on to anything more strenuous.
What are the benefits of using an exercise ball during pregnancy?
Using an exercise ball during pregnancy can help improve your balance and coordination, increase your flexibility, and strengthen your muscles. These benefits can help you stay fit and healthy during pregnancy and also prepare your body for labor and delivery.
Additionally, exercising on an exercise ball can help reduce back pain, fatigue, and swelling. It can also help improve your circulation and prevent varicose veins.
So if you’re looking for a workout that is safe and effective, consider using an exercise ball. Just be sure to talk to your doctor first and follow all safety instructions.
What about pelvic floor exercises?
Pelvic floor exercises are a great way to strengthen the muscles around your pelvis, which can help during pregnancy and childbirth. These exercises can be done with or without an exercise ball.
To do pelvic floor exercises:
1. Start by sitting on the exercise ball with your feet flat on the floor and your knees bent.
2. Slowly tilt your pelvis forward, then back. Repeat 10 times.
3. Next, lift one leg off of the ball, keeping your knee straight. Hold for a few seconds, then lower back down. Repeat 10 times with each leg.
4. Finally, squat down, keeping your knees behind your toes. Hold for a few seconds, then stand back up. Repeat 10 times.
Remember to listen to your body and stop if you feel any pain or discomfort. If you’re new to exercise, start slowly and increase the intensity as you get more comfortable. And be sure to talk to your doctor before starting any new workout routine, especially if you have any health concerns.
More birthing ball exercises
Here are a few more exercises you can do with an exercise ball during pregnancy:
1. Seated side leg lift. Start by sitting on the ball with your feet flat on the floor and your knees bent. Lean to one side, then slowly lift your leg off of the ball. Hold for a few seconds, then lower back down. Repeat 10 times with each leg.
2. Glute bridge. Start by lying on your back with your feet flat on the floor and your knees bent. Place the ball under your hips, then slowly lift your hips off of the ground, hold for a few seconds, and lower back down. Repeat 10 times.
3. Chest press. Start by lying on your back with the ball under your head and your knees bent. Slowly press the ball up above your chest, then lower back down. Repeat 10 times.
4. Seated Russian twist. Start by sitting on the ball with your feet flat on the floor and your knees bent. Lean back slightly, then twist your torso from side to side. Repeat 10 times.
5. Pilates hundred. Start by lying on your back with the ball between your legs and your arms extended overhead. Squeeze the ball between your legs as you lift your head, shoulders, and legs off the ground. Pump your arms up and down 100 times, then lower back down.
Remember to listen to your body and stop if you feel any pain or discomfort. If you’re new to exercise, start slowly and increase the intensity as you get more comfortable. And be sure to talk to your doctor before starting any new workout routine, especially if you have any health concerns.