Exercise Ball Workouts During Pregnancy

During pregnancy it is important to keep the stomach and back muscles strong and toned. This will help with maintaining good posture as well as decreasing the risk of back injuries. You can try several workouts on the exercise ball. Always consult with your medical provider and get medical clearance from before beginning any type of exercise program.

Safety

For most women, it is safe and considered healthy to exercise during pregnancy. Discuss the safety of exercise during pregnancy with your health care provider before beginning any type of activity and throughout the course of your pregnancy if there are any changes in your health. You should stop exercising and contact your medical provider if you experience vaginal bleeding, headache, chest pain, muscle weakness, calf pain or swelling or decreased fetal movement during exercise.

Breathing

Belly breathing is an exercise that can work to strengthen your abdominal muscles. Sit on the exercise ball comfortably. Inhale and allow your abdomen to expand, exhale puling the belly button into the spine contracting the abdominal muscles 20 times. It is important to maintain a regular breathing pattern throughout the exercise. If you should become short of breath or have difficulty breathing, discontinue the exercise and contact your medical provider immediately.

Choosing the right exercise ball

To properly balance on the ball, be sure to choose an exercise ball that fits you. There are different sized exercise balls available to fit different height women. When the ball is inflated your feet should comfortably reach the floor. Be sure to inflate and store the ball as instructed by the manufacturer.

Types of Exercises

There are many available exercises when working with an exercise ball. Exercises that work the core muscles include crunches, plank position and side bends. Chest press, triceps pullover, butterfly and front arm raises to work the upper body can be done using the exercise ball. Squats and lunges are easily modified for pregnant women to do as well. There are several workout routines available to do at home as well as classes that may be offered at local fitness centers. Always check with your medical provider before beginning any exercise routine.

Benefits

You can use the exercise ball to modify other exercises so that they may be continued through the course of pregnancy. You can modify a squat by placing the ball between your back and the wall and slowly squatting down. Leg lifts can be modified by sitting on top of the exercise ball and lifting one leg at a time. The ball also is beneficial in alleviating the increase in weight while sitting; many women choose to sit on the exercise ball instead of a chair. It helps to increase core strength and stability, improves posture and helps to strengthen the muscles of the pelvic floor.