Exercise or stability balls are common workout tools for pregnant women. These balls help you maintain balance and allow a woman to safely and comfortably work out while pregnant. According to the Nemours Foundation's KidsHealth website, exercise is important for a healthier pregnancy and birth and a speedier recovery.
Squats
Squats will help tone your thighs, legs and buttocks. Find a clear wall and stand in front of it, with your back facing the wall. Place (or have a spotter help place) the ball between the wall and your lower back. Lean back, placing your weight on the ball, and walk your feet forward about 6 inches or whatever you are comfortable with. Make sure your shoulders are back, and place your feet hip-width apart. Slowly squat down by rolling your back against the ball and bending at the knees until the kneecaps are above the feet.
Hamstring Curls
Hamstrings refer to the posterior thigh muscle and tendons behind the knee. To complete hamstring curls, place an exercise mat on the floor and lie down on it on your back. Place the ball under your feet and extend your legs. Lay your arms next to your body and tighten your abdominal muscles by pulling your belly button towards your spine. Carefully balance your feet on the ball while you lift your hips into the air. Pull your feet in toward your body by bending your knees and rolling the ball closer to yourself. Then extend your legs and repeat several times depending on your ability and comfort level.
Balance
Sit on the ball. Make sure the ball is sized so that you can sit with you feet comfortably flat on the floor, hip-width apart. Allow your arms to relax at your sides, then slowly raise them and outstretch your fingertips toward the ceiling. Slowly lower them to the starting position. This exercise will help tone your arm muscles, stomach muscles and help build your core balance.
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