Exercise during pregnancy helps you maintain a healthy body and prepares your body for labor. Whether you are a regular exerciser or a beginner, a safe and effective program benefits both you and your baby. Consult your physician for approval before beginning a yoga ball or other fitness program.
History
The yoga ball--otherwise known as the stability ball, Swiss ball or exercise ball--developed by Dr. Susan Klein-Vogelbach, first appeared in the 1960s as a tool used in clinical rehabilitation. Since then it has grow in popularity, not only in the clinical setting, but also as a versatile tool in functional training. Athletic trainers and fitness professionals use yoga balls for a wide variety of exercises, ranging from strength training to core stability.
Benefits
The unstable surface of the yoga ball provides a challenge to balance, which plays an important role during pregnancy. As your belly grows, your center of gravity shifts and compromises balance. This method of exercise strengthens the muscles of the abdomen and back and improves core stability. Exercising with the yoga ball also helps prevents injury and lessens back pain, common during pregnancy.
Facts
The yoga ball conforms to the natural curves of your body, supports unstable joints and provides a safe and comfortable full-body workout during pregnancy. Reclined abdominal exercises usually get abandoned after the fourth month. The yoga ball positions your body safely, allowing you to perform beneficial core exercises longer into pregnancy. Sitting and bouncing on the ball gently strengthens and tones the muscles of the pelvic floor. Endorphins--natural chemicals released by the pituitary gland during exercise--relieve stress and promote an overall sense of well-being.
Types
The seated pelvic tilt improves core strength and stability. Sit on the yoga ball with your back straight and feet on floor, hip width apart. Contract your abdominal muscles and tilt your pelvis forward and upward without moving your feet. Hold this position for five seconds and then return to the starting position. Do 12 to 15 repetitions.
The wall squat improves strength in the quadriceps, hamstrings and gluteus maximus. Place the ball behind your lower back and against a wall. Leaning against the ball, walk your feet out in front of your belly and slightly wider than your hips. Place your hands on your thighs for support and bend your knees, lowering into a squat position. For safety, do not squat beyond a 90-degree bend in your knees. Complete eight to 10 squats per set. Do three sets.
Warning
During pregnancy your body releases a hormone called elastin, which relaxes joints and muscles in preparation for labor. To prevent injury, then, avoid over-stretching. Drink plenty of fluids to stay hydrated and wear supportive footwear to protect your feet and ankles.
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