How Can Expectant Mothers Use Exercise Ball?

How to Use an Exercise Ball During Pregnancy

Exercise balls are often found in birthing centers as one useful exercise equipment for pregnant women. These balls can help expectant moms reduce pain before and after labor, strengthen the core, back and legs muscles.

Additionally, thanks to these balls, a lot of moms-to-be can feel more relaxed and reduce their physical pains during pregnancy.

How to Use an Exercise Ball During Pregnancy

How to Use an Exercise Ball During Pregnancy ?

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 ball has a proper size by sitting on the ball with a back straight. If your hips and knees make the right angles, 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.

Steps:

  • Sit up on the ball
  • Move your hips in a round big circle to the right and then reverse the direction.
How to Use an Exercise Ball During Pregnancy 2

2. Figure 8

This move has the same benefits as the hip circles

Steps:

  • Continue to sit up on the ball
  • Move your hips so that you can create a number 8 shape with them, and then reverse the direction.

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 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 ball and then do the same with the other side.

How to Use an Exercise Ball During Pregnancy

How to Use an Exercise Ball During Pregnancy?

5. Shoulder Blade Squeeze

This move helps correct your posture, relieve upper back pain which is caused by increasing breast and tummy size.

Steps:

  • Sit up on the ball.
  • Relax your arms down along your sides or at a 90-degree angle with palms facing up or forwards.
  • Hand Pointing Right
    Gradually squeeze your shoulder blades together.
  • Hand Pointing Right
    Maintain for 5 – 10 seconds.
  • Hand Pointing Right
    Do this movement 10 times.

6. Shoulder press

This movement simultaneously helps enhance core balance and upper body strength.

Steps:

  • Sit on the ball, holding a set of dumbbells.
  • Bend and lift your arms so that they are at the height of the shoulders. At that time, the dumbbells are next to your face.
  • Hand Pointing Right
    Spin your arms so that your palms are facing out.
  • Hand Pointing Right
    Extend your arms to the fullest so that the dumbbells are at the highest position as possible.
  • Hand Pointing Right
    Maintain in this position for a moment.
  • Hand Pointing Right
    Finish one rep here. Try to do 10-15 reps.
How to Use an Exercise Ball During Pregnancy

7. Wall Squats

This movement is good for thigh strengthening.

Steps :

  • Stand several feet from the wall with the back facing the wall and the ball positioned between you and the wall.
  • Gradually sandwich the ball between the wall and your back.
  • Hand Pointing Right
    Move your feet out several inches.
  • Hand Pointing Right
    Gently lower your body, ensuring that your knees are not stretched out further than your toes.
  • Hand Pointing Right
    Hold this position for a few seconds before returning to the normal posture.
  • Hand Pointing Right
    Try to do 10 reps.

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.

Steps :

  • Sit up on the ball.
  • Squeeze your abs, lift one foot a few inches from the floor.
  • Hand Pointing Right
    Maintain for a few seconds and then return to the starting position.
  • Hand Pointing Right
    Do the same with the other foot to finish one rep.
  • Hand Pointing Right
    Try to do 10 reps.

Above is a list of movements you can do with an exercise 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.

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