For most pregnant women, using an exercise ball, also known as a stability ball, makes exercising easier. Ball exercises target muscle groups that are used during labor, including the abdominal and leg muscles. After the first trimester, when you should no longer lie on your back to exercise, you can lie on a stability ball in an inclined position to do some exercises. Though not difficult to execute, ball exercises are designed to make labor and childbirth easier.
Step 1
Ask someone to spot you. Your balance when pregnant may not be what it usually is. According to Pregnancy Today, a spotter will help keep you safe while you get used to the ball.
Step 2
Exercise your legs. Stand with the ball between your back and a wall. Slowly lower your body into the squatting position, keeping your knees behind your toes. Slowly return to standing position. To do a leg lift, sit on top of the ball with your legs in front of you. Raise one foot by straightening the leg, then lower the foot back down. Repeat with the opposite leg.
Step 3
Work your arms. Instead of sitting on a bench to do a biceps curl or triceps press, balance your body weight on the ball, engaging your core the whole time. To exercise your shoulders, sit on top of the ball with your weights at your sides. Slowly raise your weights until your arms are straight in front of you, then return to starting position.
Step 4
Strengthen your abdominal muscles. After your first trimester of pregnancy, you should not lie on your back. However, you can sit or lie on your exercise ball to continue your regimen of crunches, reverse crunches and pelvic tilts.
Step 5
Ease your contractions. Some women find relief from the pain of contractions by sitting on the ball and bouncing back and forth.
Things You'll Need
- Exercise ball
- Partner
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