An inflated ball is a conditioning tool utilized by a wide variety of exercisers at all fitness levels. It’s a versatile piece of equipment that goes by many different names, including stability ball, Swiss ball, fitness ball, exercise ball and yoga ball. When pregnant women use it, it’s usually referred to as a birthing ball. It facilitates gentle stretching and provides a supportive base during prenatal strength-training workouts. Becoming comfortable on the ball during your pregnancy has its benefits during childbirth, too; most hospitals keep them on hand as an aid to comfort during labor.
Pelvic Tilts
Step 1
Sit on the ball with your hands relaxed at your sides and your feet flat on the floor, hip-width apart and parallel. Engage your abdominal muscles to brace your torso, keeping your shoulders relaxed and your chest lifted. Your lumbar spine should be in a neutral position, meaning your lower back is slightly curved, not overly arched.
Step 2
Tilt your pelvis forward and slightly upward, without engaging your gluteal muscles, to flatten out the arch of your lower back. The ball will roll forward as you tilt your pelvis. Keep your feet in full contact with the floor.
Step 3
Hold the tilt for five to 10 seconds. Release and repeat.
Wall-Supported Squat
Step 1
Place your ball against a wall, so the middle of it hits your waistline when you lean your back into it. The top of your ball should hit at or just below your shoulder blades.
Step 2
Place your feet hip-width apart and parallel, and slightly forward, and rest your weight into the ball. Place your hands on your hips for stability.
Step 3
Slowly lower your hips down and back, as if you’re going to sit in a chair, simultaneously shifting your weight over your heels. Just before your toes lift off the floor, stop the downward movement and hold it.
Step 4
Engage your glutes to press back out of the squat, straightening your legs to bring your hips forward and up. Perform 10 to 15 repetitions, holding each squat for several seconds.
Side-Lying Stretch
Step 1
Kneel next to your ball, with your closest hand resting on top of it. Engage your abdominal muscles to help stabilize your torso. Place the leg furthest from the ball out to the side so that the inside sole of your foot is in contact with the floor.
Step 2
Lean your inside hip and torso into your ball, while also shifting most of your weight into it. Allow your inside leg to angle toward the ball to accommodate your upper body position.
Step 3
Reach your inside arm over the top of the ball, extending your hand toward the floor on the other side.
Step 4
Sweep your outside arm out and up over your head until it extends the line of your body, from your foot on the floor through your hips, torso, arm and fingertips. Hold the stretch for 30 seconds. Repeat on the other side.
Tips and Warnings
- To involve your upper back to a greater degree when doing pelvic tilts, place your hands behind your head with your fingers interlaced and your elbows held wide.
References
- “Healthy Moms Perinatal Fitness Instructor Training Manual”; Sheila Watkins; 2007
- “Exercise Balls for Dummies”; LaReine Chabut; 2005
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