If you've ever been to a birthing center, then you've probably seen a birthing ball or two. A birthing ball, or "exercise ball" as it is most commonly known, is a pretty useful piece of equipment that provide many benefits to pregnant women.These balls can help expectant moms reduce pain before and after labor, strengthen their core, back and legs muscles.
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This article is going to provide you with a list of exercise ball movements, which are particularly designed for pregnant women, to strengthen and extend the whole body to the fullest. Before starting the workout, remember to check whether the exercise ball has a proper size by sitting on the ball with your back straight. If your hips and knees form a right angle, then this ball is for you.
1. Hip circles
This move is good for moving your baby to the right position, alleviating lower back pain.
2. Figure 8
This move has the same benefits as the hip circles
3. Side to side hips
This move can reduce the tension along your body sides.
With this move, you just need to move your hips side to side while sitting on the birthing ball.
4. Side stretch
This move is good for relieving your back pains and strengthening your belly muscles.
Reach your right arm overhead to your left side while sitting on the exercise ball and then do the same with the other side.
5. Shoulder blade squeeze
This move helps correct your posture, relieve upper back pain which is caused by increasing breast and tummy size.
6. Shoulder press
This movement simultaneously helps enhance core balance and upper body strength.
7. Wall squats
This movement is good for thigh strengthening.
8. Transversus abdominis move
This move is wonderful for preventing diastasis recti, a condition in which your abdominal muscles are separated. This condition usually occurs during pregnancy.
Above is a list of movements you can do with a birthing ball while being pregnant. But remember that you do not need to do all of them. You should know what muscles or body pars hurt and need to be targeted and then choose the suitable movements for yourself. Try these movements and be a healthy mom and have a healthy baby.