Using a birthing ball can be an effective way to strengthen the core muscles of the abdomen and back. In addition to exercising specific muscle groups like the arms and legs, keeping your balance on the ball demands constant use of the abdomen and back muscles. In addition, there are a wide variety of birthing ball exercises available that not only will provide good exercise but will keep your workout dynamic and interesting as well.
Pelvic Tilt
The pelvic tilt is an exercise intended to strengthen your core muscles. Begin this exercise by sitting on the ball. Your back should be straight, shoulders back, chest up and feet flat on the ground about shoulder width apart. Slide your pelvis forward so that your back flattens and the birthing ball moves slightly forward. Resist the common urge to slouch forward, as this will render the exercise ineffective. Instead, keep your chest up and make your lower back and pelvic muscles control the movement.
C-Shape Pushback
The c-shape pushback exercise works to strengthen your abdominal wall. To begin this exercise, place your birthing ball against a wall, sit down on the floor and lean back against it. Push your lower back into the ball and contract your abdomen muscles until your back resembles a "C" shape. Return to the starting position and repeat.
Seated Leg Raise
The seated leg raise strengthens your quadriceps. To begin this exercise, sit on the ball with your back straight, shoulders back, chest up and feet flat on the ground about shoulder width apart. Put your hands on your hips. While keeping your back straight, slowly raise your foot off the floor while straightening your knee until your leg is completely straight. Some people find it difficult to keep their balance while doing this exercise. If this is the case for you, focus more on the movement of your abdomen muscles and keeping a level pelvis rather than focusing on the movement of lifting your foot. If you'd like a greater challenge, you can also increase the difficulty level of this exercise by holding your arms out at a 90 degree angle or lifting your arms straight above your head.
Pelvic Lateral Shift
The pelvic lateral shift exercise strengthens your lower trunk muscles, abdominal obliques and glutes. Sit on the ball with your shoulders back, chest up, back straight and feet flat on the floor about shoulder width apart. Keep your head up and your shoulders level. Slide your hips to the right so that the ball moves slightly to the right. Your shoulders should not move. Repeat this process but slide to the left instead.
Standing Wall Squat
Standing wall squats are designed to strengthen your buttocks, calves, the front of your thighs and inner thigh muscles. To do this exercise, start by standing with the birthing ball in between your back and a wall. Your feet should be about hip-width apart with your toes pointing slightly outward. Lean back against the ball and slowly lower yourself until your thighs are parallel to the ground. Straighten back to a standing position and repeat.
Foot Drops
Foot drops are intended to strengthen your hip flexors and quadriceps. To begin the exercise, lie on your back with your arms straight out to the side. Place your legs on the ball so that your legs are at a 90 degree angle. Tighten your abdominal muscles, then slowly lower one foot to the floor and then bring it back up on top of the ball. Repeat this exercise for the other leg. To increase the difficulty of this exercise, lower your entire leg instead of just your foot, add ankle weights or cross your arms over your chest instead of having them straight out to the side.
Member Comments