The American Congress of Obstetricians and Gynecologists encourages pregnant women to exercise during pregnancy to reduce uncomfortable symptoms such as bloating, constipation and backaches. Exercise during pregnancy can also help you maintain strength, endurance and muscle tone, and may even treat or prevent gestational diabetes. Stability or balance balls and small inflated balls may provide you with a fun way to practice yoga and workout during your pregnancy.
Function
Yoga uses various postures or asanas to increase flexibility, strength, balance and relaxation. You can easily adapt many yoga poses with an exercise ball. During your first trimester you can use an exercise ball in a supine, prone or seated position. During your second and third trimesters, you should avoid being on your back during exercise. Balance balls come in large, beach-ball sizes that are smooth or textured with nubs, and in small, handheld sizes that you can use to isolate muscles on which you want to work.
Balance Ball Exercises
In your first trimester, you can try wheel pose over the balance ball or bridge pose with your feet on the ball. You might feel up for plank pose with your shins on the ball as well. Modify child's pose by resting your hands on the ball.
In your second and third trimesters, continue to work your core muscles by sitting on the balance ball in dandasana or staff pose with your feet flat on the floor. To challenge your core, try straightening one leg out at a time. Also, try prayer squat: sit on the ball with your legs in a straddle and your hands at heart center. For a restorative stretch sit with the ball between you and a wall with your legs in a straddle. Lean forward to rest against the ball.
Small Ball Exercises
During your first trimester, use a small ball to enhance your bridge or boat pose by holding it between the thighs. During all trimesters you can tone your legs by doing flowing chair poses with the core ball squeezed between your thighs. Use both balls at once for a gentle twisting core exercise: sit on the large balance ball with the small ball firm between both palms. Stretch your arms out straight. Turn your torso slightly toward your right, slowly, then come back to center. Do several sets on each side.
Potential
Yoga instructor and contributing writer for Yoga Journal Lynn Felder says that prenatal yoga benefits pregnant mothers in several ways. Yoga may help pregnant women feel more energetic and aware of their bodies. Exercises that strengthen the core muscles and stretch the hips and legs prepare mothers-to-be for labor and delivery day.
Considerations
The American College of Sports Medicine give exercise fans some guidelines about using balance balls. To avoid falling off the ball, place it against a wall. You can also try bracing each side of the ball with chairs. Use a sticky mat under your ball for support. Prenatal yogis should avoid twisting too deep and over-stretching. The American Pregnancy Association reminds pregnant women to be extra cautious if starting an exercise program for the first time while pregnant.
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