Working out with a Swiss exercise ball during your pregnancy helps strengthen your core muscles to improve your balance and stability, and also helps your body support the excess weight as the fetus develops. Make sure to get approval from your doctor before starting a prenatal workout program that involves exercise balls.
Wall Squats
Wall squats work the quadriceps, glutes and hamstrings while stimulating your core to stabilize your body. Place the ball against the wall. Rest the small of your back against the ball with your feet slightly in front of you and arms at your sides. Press your back against the ball and lower your hips toward the ground until your knees are bent at 90 degrees. Keep your weight focused in your heels and press up, returning to the starting position. Repeat for three sets of 15 repetitions.
Hammer Curls
Performing hammer curls while seated on a pregnancy ball stimulates the biceps while activating the muscles in your core. Sit on the ball with your feet spaced shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides. Tighten your abs and keep your back straight to maintain your balance. Face your palms inward and curl the dumbbells up toward your shoulders. The movement should be slow and controlled. Don't allow the weights to swing. Slowly lower the dumbbells down to the starting position. Repeat for three sets of 15 repetitions.
Crunches
Crunches on a pregnancy ball provide a way to target your abs while keeping the spine completely supported. Start seated on the ball. Walk your feet forward until your back is resting on the ball and your body is lying at an incline. Place your hands behind your head to support your neck. Squeeze your abs and lift your shoulder blades off of the ball. Pause for one second. Lower your upper body down and return to the starting position. Repeat the movement for three sets of 15 repetitions.
Trunk Twists
Trunk twists activate the external obliques, which helps support the spine and reduce lower back pain during pregnancy. Stand with your feet shoulder-width apart. Hold the pregnancy ball with both arms extended at chest-height. Twist from the waist up brining the ball across your body to your left side. Make sure your hips remain square to the wall in front of you. Twist to the right repeating the motion. Perform the exercise for three sets of 15 repetitions.
References
- Bodybuilding.com: Weight Training and Pregnancy
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments