The FitBall is a type of exercise ball designed by Ball Dynamics International. This type of ball is an appropriate and effective exercise tool for pregnant women to strengthen the abdomen and back without straining the knees and pelvis, which are susceptible to injury during pregnancy, according to Bonnie Berk, a prenatal fitness expert. Pick a ball that fits your height and follow the manufacturer's instructions for inflating it properly. Consult your physician before beginning a prenatal exercise program to discuss your individual circumstances.
Belly Breathing
Berk recommends a series of "belly breathing" exercises for pregnant women, which help strengthen the abdominal muscles and those surrounding the pelvis. Sit upright on a FitBall with your knees even with your hips and feet flat on the floor, directly below your knees. Take 20 deep breaths, allowing your abdomen to expand during each inhalation and then forcefully moving your belly button toward your spine during each exhalation. Second, with your feet flat on the floor and knees flexed, squeeze the ball between your lower back and a wall and perform the same breathing exercise for two sets of 20 repetitions each. Finally, from the same position as the second exercise, perform Kegel exercises, which involve tightening the pelvic muscles for about five seconds during each exhalation and relaxing during each inhalation. Performing at least 20 Kegel exercises per day may help ease the discomfort associated with the later stages of pregnancy, Berk says.
Bridge
The bridge exercise targets the erector spinae muscle group and deep spinal muscles of the lower back, which help support the spine and move it through extension and hyperextension ranges of motion. Strengthening these muscles is important during pregnancy to counteract the weight of the fetus, which tends to pull the spine forward. Lie on your back on the floor with your lower legs elevated on top of a FitBall and feet about six inches apart. Extend your arms away from your shoulders and place your palms flat on the floor. Lift your hips until your torso and legs form a straight diagonal line, then slowly lower back down and repeat. Move your feet closer together on top of the ball and remove your hands from the floor to make the exercise more challenging.
Russian Twists
The lower-back muscles, along with the oblique muscles on the sides of your abdomen, also rotate your torso from side to side. For this exercise, you perform this rotational range of motion on top of a FitBall. Lie with your upper back on top of the ball, your knees flexed to 90 degrees and your feet flat on the floor, about hips-width apart. Have a partner hold the ball steady from behind. Extend your arms above your chest and place your palms together so your fingers point upward. Keeping your feet flat on the floor, repeatedly and slowly twist 90 degrees to the left, followed by the right. Hold a medicine ball with your hands to make the exercise more challenging.
