Exercise during pregnancy offers you the ability to relieve stress and maintain a healthy weight. However, exercise presents challenges to the expectant mother as your growing stomach may make certain positions and exercises difficult to perform. The birthing ball acts as an assistive device that helps expectant moms get a good workout while reducing strain on the body.
Significance
A birthing ball is also known as a Swiss, fitness or exercise ball. Oversized, lightweight and made of plastic, you can sit on the ball to support your weight. As your pregnancy progresses, you should avoid lying on the floor to perform abdominal exercises because this can cut off blood flow returning to the heart, according to Fit Pregnancy. Performing these exercises while lying on a birthing ball, however, does not have a similar effect, allowing you to train your abdominals longer into your pregnancy. This promotes balance and posture, which can be otherwise difficult to maintain because your center of gravity changes during pregnancy.
Sizing
Finding the right size birthing ball is necessary to perform exercises effectively. While most women should utilize a 65 cm-ball, women taller than 5 foot 10 inches may wish to utilize a 75-cm ball. To determine if your birthing ball is the correct size, sit on the ball. If your legs are bent at a 90-degree angle, the ball is the right size.
Lower Body Exercises
These exercises can be performed with the birthing ball throughout your pregnancy. Perform 12 to 16 repetitions of each exercise. The first is the squat, modified to support your changing center of gravity. To begin, hold the birthing ball in front of your abdomen with both hands. Bend at the knees and hips to lower your buttocks toward the ground. Place the ball on the ground, then stand up. Repeat the squat to pick the ball up. You also can place the ball on your lower back to perform squats, which can provide added support to your back.
Upper Body Exercises
These exercises from Fit Pregnancy work your arms and abdominals. To begin, sit on the birthing ball and slowly walk your feet out to allow you to lean back slightly. Your body should be at an incline. Place your arms behind your head and exhale to lift the head and shoulders up. Lower to your starting position and repeat 12 to 16 times. To work the arms, place your hands on either side of the ball. Hold the ball straight in front of you and lift the ball above your head.
Benefits
The birthing ball can provide a comfortable sitting position for expectant mothers, particularly in the late stages of pregnancy, because it can take pressure off the lower back, according to Peninsula Regional Medical Center. Because you can continue to strengthen the abdominal muscles during the later stages of pregnancy, birthing ball exercises can help you build stronger "pushing" muscles to assist you during delivery.
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