Prenatal Ball Exercises

According to Bonnie Berk, author of the 2005 book "Motherwell Maternity Plan," the most important area of your body to strengthen before, during, and after pregnancy is your torso. Having strong abdominal muscles prevents injury to your back, supports the growing uterus, and helps prevent the development of poor posture. Using the prenatal ball to perform exercises prevents undue stress on the pelvis and knees. It's also low impact and helps to improve balance and coordination in expectant mothers.

Hip Circles

Have a seat on a prenatal ball. Place your feet hip distance apart. Move your hips slowly forward and backward 10 to 12 times. Then move your hips from side to side 10 to 12 times. Form a circle with your hips in one direction two times, then switch directions and perform two hip circles in the opposite direction. This exercise strengthens the muscles of the hips.

Torso Turns

Sit on a prenatal ball with your feet hip distance apart. Lift your arms out to the side at shoulder level, making sure your wrists are lower than the shoulders. Keep your arms lifted, exhale and turn your torso to the right. Inhale and return to the center. Exhale and rotate the torso to the left, then back to the center. Repeat this exercise for 16 times total, 8 times on each side. Rest for 30 to 60 seconds and perform another set. This exercise strengthens the oblique muscles on the sides of the body.

Single Leg Balance

Sit on a prenatal ball with the torso erect and your feet hip distance apart. Lift your arms out to the side at shoulder height. Extend the right leg out in front of you with the heel resting on the floor. With the leg and arms extended, lift the right foot off the floor, holding this position for 10 to 15 seconds. Relax, lowering the arms and the leg, rest for 30 seconds. Repeat the movement on the other side. This exercise improves balance and coordination.

Walk Outs

Sit on a prenatal ball with your feet hip distance apart. Place your hands on both sides of the prenatal ball or cross your hands over your chest. Inhale and pull your abdomen toward your spine. Walk your feet forward and roll back until the lower portion of your back is resting on the ball. Maintain the contraction in your abdominal muscles, walk your feet in toward the ball to sit back up. Repeat this walk in, walk out motion for 12 repetitions. This exercise is limited to women in the first trimester of pregnancy.