Exercise and fitness is essential for overall health, but during pregnancy exercise plays an important role in preparing the body for the birthing process. According to Bonnie Berk, childbirth education specialist, exercising during pregnancy helps to strengthen and tone your abdominal and back muscles to reduce injury potential and develop proper posture. The exercise ball can be used for various exercises that can be used throughout the 9-month pregnancy. Consult your doctor before performing any pregnancy exercises.
Benefits
Exercise balls were developed by physical therapists and athletic trainers for rehab clients to improve functional strength, flexibility and balance. Pregnant women can also experience the same benefits by performing a wide variety of exercises. The exercise ball exercises become more important as the pregnancy progresses as it improves core stability and strength without putting excessive stress on the area. These core muscles are some of the most important muscles during the pushing phase of labor.
Sample Exercises
Pregnant exercises for the exercise ball are nearly endless, but should be monitored and scaled based on your individual ability and fitness level. You can add lightweight dumbbells or resistance bands for added resistance as necessary. Sample upper body exercises include a seated shoulder press, seated biceps curls or seated lateral arm raise. Lower body exercises include ankle rotations, leg lifts and ball squats. Common stretches to improve flexibility include side bends, torso twists and neck circles.
Sample Workout
According to the American College of Obstetricians and Gynecologists, pregnant women should exercise for at least 30 minutes five to six days per week after being cleared by their doctor. Always begin every workout with a five minute warm-up. For the exercise ball workout, choose five to seven exercises including a variety of upper body, lower body and stretches. Perform one to three sets of 12 to 16 repetitions on each exercise. Change the intensity as the pregnancy progresses by changing the weight, sets or repetitions.
Caution
While exercising during pregnancy with the exercise ball provides numerous health and fitness benefits, there are also several important cautions to reduce your risk for injury. After the first trimester, avoid any exercise ball exercise that is performed on your back in a supine position. This position decreases blood flow to the abdomen and may injure the baby. Always pay attention to any irregular signs or symptoms such as vaginal bleeding, irregular shortness of breath, headache, chest pain, dizziness or muscle weakness. Call your doctor immediately if any of these symptoms occur.
References
- Health News: Stability Ball Exercises for Pregnancy and Labor
- Fit Pregnancy: Get on the Ball
- Birthing Naturally: Sample Pregnancy Exercises
- Pregnancy.org: Exercising on a Fitness Ball for Pregnant Women
- American Council on Exercise: Exercise and Pregnancy
- Pregnancy Today: Fall Into Pregnancy Fitness
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