Pregnant? Get ON THE BALL, for an easier birth.

Fitness Ball Exercises During Pregnancy

For most women, the ultimate goal of exercising during pregnancy is to strengthen and condition the body for delivery. That’s why most prenatal fitness ball exercises specifically target muscle groups that work hard during labor, such as the abdominals and leg muscles. Here are a few basic exercises that will help in prenatal conditioning:

  • Wall Squat:Stand and place the ball between your lower back and the wall. Feet should be shoulder-width apart a few inches in front of your hips, knees slightly bent. While leaning gently against the ball, bend your knees and slowly lower your body so your thighs are parallel to the floor. Slowly return to start position. This will prepare your legs for labor.
  • Wall Crunches:Sit with knees bent and place the ball between your back and the wall. Contract your abdominals and curl into them, pressing against the ball with your lower back. Return to starting position. This keeps the abdominal muscles strong and toned.
  • Pelvic Tilt:Kneel with your hands on the ball. Tuck your pelvis under while contracting your abdominal muscles Roll the ball toward you as you contract. This is another good abdominal exercise.
  • Side Stretch:Position the ball against a wall for stability or use a spotter. Sit on the ball with feet flat on floor, shoulder width apart. Using one arm for balance, raise and stretch the other overhead, palm facing inward. Rolling ball slightly, continue raising arm until you feel the stretch along the side. Lower and repeat with other arm. This helps keep the back limber.
  • Kegels: Sitting comfortably on the ball, tighten the vaginal muscles as if you’re trying to stop the flow of urine. Hold for five seconds and relax. Repeat as often as possible. Kegels are a “must do” for any woman. Using a ball allows you to do Kegels in any position. Doing them while sitting upright on the ball also helps strengthen the core muscles and reinforcing balance.

 Also remember that fitness balls can be used as additional support for a “normal” exercise routine. For example, use it to support your torso while doing leg lifts, or lean against it at an incline for those exercises that would usually be done in a back-lying position. Since back-lying exercises shouldn’t be done after the first trimester, a fitness ball can lift your body and make them safe. Fitness balls also can provide support for exercises done with free weights and bands.

Set up your personal one on one session with me so we can help you and your baby have a much easier and healthier birthing experience.

Trina Atwell



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