Exercise Ball Workouts to Do During Pregnancy

During pregnancy, using a workout ball can help you stay in shape. In this article, we'll provide a list of exercise ball workouts to do while pregnant. Take note, and pick the ones that are best for you!
Exercise Ball Workouts to Do During Pregnancy

Last update: 06 March, 2019

Exercise balls are specifically designed for physical and athletic training, but they’re also great for pregnant women. Keep reading to discover some great exercise ball workouts that you can do during pregnancy.

This type of ball has a non-slip surface that allows pregnant women to sit or exercise without risk of accidents.

Certainly, using an exercise ball during pregnancy helps women stay balanced as their bellies grow. In addition, it helps them keep their abdominal muscles strong.

Additionally, it’s a fun way to improve posture and balance, as well as work out your abs. This helps your body bear the extra weight from pregnancy, in addition to other benefits.

What are the benefits of exercise ball workouts?

These are the advantages of doing exercise ball workouts during pregnancy:

  • Strengthens pelvic floor muscles
  • Strengthens your back and reduce pain
  • Improves blood flow
  • Relieves pain from childbirth
  • Reduces pain from contractions
  • Decreases anxiety and stress
  • Shortens the first phase of labor
  • Helps you adopt different vertical positions
  • Helps balance your ligaments, tendons and pelvic floor muscles. That way, the baby can be in the best possible position.
  • Reduces the likelihood of needing an epidural or cesarean section.

Exercise ball workouts to do during pregnancy

Here are the best exercise ball workouts that you can do while pregnant.

1. Squats

Here’s a new type of squat that you can do with your exercise ball during pregnancy. To begin, stand facing the ball. Then, place your legs at hips-length apart and stretch your arms out. Place your arms straight in front of you, with the palms of your hands on the ball.

Exercise Ball Workouts to Do During Pregnancy

Then, when you have good balance, squat while holding the ball. The goal is to perform about 10-15 repetitions, then rest. Don’t forget, squatting is a very good exercise to work out your upper legs and lower abdominal muscles.

However, as your pregnancy progresses, it may be more difficult to work out. Using an exercise ball makes it much easier. Of course, you should always work out within the limitations of your body.

With this exercise, you’ll tone your legs, as well as strengthen your lower back. Regarding pregnancy, this will help your muscles support your growing baby.

2. Arm lifts

It can be easy to forget about your upper body during pregnancy. However, your arms need lots of attention.

For this exercise, start by simply sitting on the ball. Separate your legs to the width of your hips, and stand up straight. The objective is to perform movements that work out your arms.

If you have a dumbbell in each hand, you can increase the intensity of the workout. These exercises will help tone your arms to support holding your baby for a long time.

“Using an exercise ball during pregnancy helps women stay balanced as their bellies grow. In addition, it helps them keep their abdominal muscles strong.”

3. Lateral stretch

This exercise is really good for your upper body, since it needs to be toned to help support your growing baby. Start by resting on the ball on your back for support. Once you’re balanced, slowly turn to one side while the ball moves under your armpit. 

Here, it’s very important to keep your legs steady. If you need to, lower your legs closer to the floor. That way, if your knee touches the floor, you’ll get more support.

When your body feels balanced, raise the outer arm over your head. While doing this, make sure to breathe evenly and deeply.

Hold the position for as long as you can. Then, drop your arm and do the same for the other side. Try to hold each lateral stretch for about 30 seconds or more.

Exercise Ball Workouts to Do During Pregnancy

4. Leg raises

Finally, we’ll show you an exercise that doesn’t put too much pressure on your upper body, which is perfect for the baby.

This exercise works the upper part of your legs and lower part of your back. These two areas suffer a lot during pregnancy, so it’s good to keep these muscles strong and toned.

To begin, you should lie on the floor, face up. You can use a mat or blanket for comfort.

Next, place the exercise ball between your feet. Then, when you have a good grip, raise the ball as high as you can. You should try to do 10 repetitions.

Finally, remember that exercise ball workouts are great for strengthening your abs and reducing back pain caused by the baby’s weight. In the long run, you’ll feel the difference and all of the great benefits they have for your body.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.