5 Ball Exercises for Pregnant Women

Ball exercises for pregnant women contribute to the stimulation and strengthening of the pregnant woman's body in general. Here are five.

Reviewed and approved by degree in physical education and sports Andrés Felipe Cardona Lenis.

Written by Andrés Felipe Cardona Lenis

Last update: 18 May, 2023

Ball exercises stand out as one of the best alternatives for pregnant women, especially if they’re performed with a fitball or Pilates ball.

In general terms, physical exercise is recommended throughout the entire pregnancy process, as it’s one of the healthiest lifestyle habits. Through sporting activities, you can obtain various benefits, both for you and for your baby.

For all these reasons, today we’ll teach you how to perform some ball exercises to keep you in good shape throughout your pregnancy. Let’s get moving!

Ball exercises for pregnant women

Ball exercises for pregnant women stimulate and strengthen the body. Practically all physical structures are gradually worked on with this activity.

In addition to the above, ball exercises are part of Pilates, yoga, relaxation, and some flexibility routines. So, you can implement this type of exercise in your routine, as long as you have the corresponding medical endorsement.

Below, we’ll show you some of the most used ball exercises for pregnant women. Take note!

1. Pelvic work

Pelvic exercises consist of stimulating the bone and muscle structures of this important region. It’s best to perform them with patience and with proper technique.

To do them you must sit on the Pilates ball, with your legs sufficiently separated (for balance) and bent at an angle of approximately 90 degrees.

From this position, begin to make circles with the movement of the pelvis. Start to the right, in a controlled and continuous manner. When you finish, perform the same movements to the left.

We recommend performing 3 to 4 sets of 6 repetitions each. However, make sure that this exercise doesn’t fatigue you too much or cause pain in any specific area.

2. Pelvic stretching

Among the ball exercises for pregnant women, stretching exercises stand out, as they favor flexibility, which is a key factor at the time of delivery.

To perform this exercise, you must sit on the Pilates ball with your legs separated beyond shoulder width. In this position, try to extend one leg to one side, in an abduction movement.

While performing this movement, rest the hand on that side of the body on the waist and the other on the leg that remains flexed. Remember to hold the position for at least 10 seconds and at the end, perform the same movement with the opposite leg.

3. Stimulation of the buttocks

The buttocks are part of the middle zone, which helps you maintain your posture and prevent the intense pain typical of pregnancy. For this reason, we advise you not to abandon their stimulation at any time during pregnancy.

To work the buttocks correctly, you need a Pilates ball and a comfortable mat. Then, you must stand on four supports (palms of your hands and knees). In this position, place the ball at chest level, between the abdomen and the base of the neck.

When you’re ready, start extending one leg until it rises to shoulder height. The other leg should remain bent and supported. Then, return the leg to the starting position and execute the same movement with the opposite leg.

Don’t forget that this type of exercise should be executed calmly.

4. Strengthening the middle zone

Ball exercises for pregnant women have different alternatives for strengthening the middle zone of the body.

This region is made up of a series of structures, mostly muscular, among which the abdomen, lumbar area, and gluteus muscles stand out. These groups are of great importance during pregnancy, which is why they should be exercised in a timely manner.

To perform this exercise, you must lie on your back on a comfortable, flat surface. Then, place the Pilates ball between your legs, approximately at the height of your ankles.

Begin to raise both legs while exerting pressure on the ball so that it doesn’t fall. When you reach the top, slowly bring your legs back to the starting position.

Remember not to take your back off the floor at any time.

5. Strengthening the lumbar region

The lumbar region is also part of the middle or core of the body and is perhaps one of the most affected areas during pregnancy. However, it can be strengthened through these Pilates ball exercises.

In order to strengthen the lumbar muscles, lie on your back with your back fully supported and your heels on the Pilates ball. From this position, raise your hips until your heels are in line with your shoulder blades.

Perform this exercise calmly and be careful not to strain the muscles of the middle zone.

Ball exercises for pregnant women, always under supervision

Physical exercise is one of the main recommendations for pregnant women. However, this type of movement must be carried out under the supervision of a responsible person.

The trainer must be in charge of monitoring the execution of the technique, as well as ensuring the safety of the pregnant woman. Therefore, it’s a good idea to train with a professional with experience in the area.