Stability Balls And Pregnancy

Having a fit and healthy pregnancy is a wonderful gift to give to yourself as well as your baby. In addition to your daily dose of Kegels, adding core strengthening exercises will benefit you throughout your pregnancy, during the labor and delivery phase as well as for quicker postpartum recovery. The stability ball offers pregnant women a safe way to tone their ab muscles while also addressing issues with their back and changes in balance and posture.

Features

There are many different sizes and shapes of stability balls on the market. The best way to choose the one that is right for you is to take a test drive at your local gym. Stability balls are generally available in four sizes, ranging from 25 cm up to 75 cm to address a variety of heights. To determine the right ball for your height, sit on the middle of the ball, with your hips and knees directly in front of you. If the ball is the right size for you, your knees will be in a perfect 90 degree angle, not sloping down or slanting up from your hips. In addition to size, your stability ball should feel firm when you sit on it, not flimsy or mushy.

Benefits

There are many benefits to using a stability ball throughout your pregnancy. One of the best features of the ball is it allows you to perform core strengthening exercises without stressing expanding ligaments and joints. According to Dr. Karen Nordahl, author of "Fit to Deliver: An Innovative Prenatal and Postpartum Fitness Program," the stability ball is one of the best tools to use to practice Kegel exercises, strengthen core muscles and enhance posture. She recommends that you sit on the ball while you practice your pelvic floor contractions and labor breathing exercises. Simply sitting on the ball enhances balance and strengthens muscles required for stability. In addition to balance, the ball provides comfortable support for your spine while you strengthen your abdominal wall and back muscles, allowing you to perform crunches without lying flat on your back. Sitting on the ball may also help improve circulation and blood flow, which can be an issue in the later stages of pregnancy.

Various Types of Ball Exercises

Not only can you use your stability ball as a place to sit, do abs and Kegel, you can use it to enhance your aerobic workout as well as your upper body conditioning routine. For upper body strength (which you will be needing a lot of when you're toting around an infant, diaper bag and groceries) you can squeeze the ball between your hands, extend your arms straight in front of you, then bend your elbows until the ball touches your chest, continue to squeeze out and in for about 12 to 15 repetitions. If you want to add a little excitement to your aerobic workout, you can hold the ball in your hands and move it in coordination with low impact movements.
Because the ball naturally curves to your spine, you can perform abdominal crunches with comfort and proper alignment as well as bridge work to strengthen the back muscles, buttocks and hamstrings. To work your core muscles, sit on the ball, place your hands on each side of the ball and slowly walk your feet out until your back rests comfortably on the ball. Place your hands behind your head, exhale as you life your head and shoulders up towards the ceiling, inhale on the return movement.
To strengthen your back, butt and thighs, continue to walk your feet forward until just your upper back and head are resting comfortably on the ball (bridge position). Slowly lower your hips about 6 inches, tilt your pelvis while you contract your buttocks and slowly raise your hips back to the starting position.

Considerations

Beyond choosing the right size ball for your body, there are other variables to consider before exercising with a stability ball when you are pregnant. If you are attempting to start an exercise program after becoming pregnant, you need to consult with your obstetrician on what is the best course of action for you. Generally, if you were active before you became pregnant, you can continue to engage in your regular fitness routine, barring any complications or risk factors. It is always important to listen to your body and not over strain your muscles, even more so during pregnancy. The stability ball is a wonderful tool but it is not for everyone. If you feel tentative or fearful about your balance while sitting on the ball, it is probably best to find a different exercise option.

Warnings

Be aware that every trimester comes with different challenges. You may be completely comfortable doing all your exercises on the stability ball during the first two trimesters, but as your belly grows larger, your balance and stability may be effected. It is important to talk to your obstetrician regarding exercise guidelines for the third trimester, many times there are restrictions or exercises that are prohibited based on a variety of factors: the position of the baby, evidence of placenta previa, multiple births, among others.