Originally designed to help patients undergoing physical rehabilitation, Swiss balls are large, plastic balls designed to provide support in performing a variety of exercises. According to FitPregnancy, these types of balls help pregnant women feel supported when they perform exercises for the abdominals. Because strong abdominals are helpful in the birth process by giving mothers extra strength while pushing, engaging in exercises with a Swiss ball can help minimize strain.
Arm/Leg Lift
This exercise from FitPregnancy strengthens the abdominal muscles by using them for balance. Begin while seated on the exercise ball with your posture straight. Your feet should be hip-width apart. While activating your ab muscles, straighten your left leg, lifting it to hip height. When you have achieved this balance, hold your arms out at your sides, lifting to shoulder height. Hold for three to five seconds, then slowly lower your arms and legs. Repeat on the right leg. As you advance in your pregnancy, it may become increasingly difficult to extend your leg. Instead, lift your knee to bring your foot off the floor.
Side Bends
This exercise from Health News helps strengthen the oblique muscles, which are on the sides of the abdomen. Begin by sitting on the Swiss ball with your feet hip-width apart. Tilt your pelvis so it is aligned with your back. Lace your fingers together with your palms facing outward and lift your arms to shoulder height. Slowly bring your arms over your head. Inhale as you slowly lean to your left side, making a "C" curve with your spine. Exhale, and return to your starting position. Inhale again to lean to your right side. Perform between two and four side bends to each side. Rest, and repeat for an additional set if you are able.
Wall Curls
This exercise from Pregnancy Today is a variation on the basic crunch that takes pressure off your stomach by allowing you to perform the exercise standing up. With the combination of the exercise ball to provide support, the exercise strengthens your abdominal muscles. Begin by placing the ball between your back and a wall. Place your arms behind your head or leave them at your side. Tighten your abdominal muscles to curl into the abdominals. Return to your starting position and repeat for eight to 10 repetitions. Rest and repeat for another set if you are able.
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