How to properly perform the exercises during pregnancy on the ball?

Is it worth exercising on a ball during pregnancy?

Contrary to appearances, exercising on a ball is by no means the easiest thing in the world. Increasingly, however, the popular exercise ball is becoming a must for expectant mothers. It is nothing more than a workout with a large fitness ball, which is recommended not only for pregnant women, but for all women who want to strengthen their back or abdominal muscles. Since the ball forces correct posture, improves balance, but also strengthens the pelvic muscles, this type of training is well suited as a preparation of the female body for childbirth, provided that there are no contraindications. Gym balls are increasingly part of childbirth preparation classes. This is ideal for expectant parents, who can train together and also learn the correct exercise technique. This allows them to continue their training safely at home.

Expectant mothers can also use the ball at home. Sitting on the ball relieves pressure on the spine by forcing correct posture, and also relieves persistent coccyx pain during pregnancy.

How to choose an exercise ball for pregnant women?

When choosing an exercise ball for pregnant women, you should make sure that its diameter is suitable for your height.

• A ball with a diameter of 55 cm is best suited for people up to 165 cm.
• If you are up to 175 cm tall, a fitness ball with a diameter of 65 cm is much more suitable.
• On the other hand, tall ladies up to 185 cm should choose a ball with a diameter of 75 cm.

Why is the size of the ball important? Because only in this way you can train on it properly. The main advantage of the fitness ball is that the training does not have to be performed at a so-called high heart rate, so the exercises are safe even for women who are already preparing for childbirth. At the same time, many parts of the musculature are used. It is worth noting that just sitting in balance on the ball works the muscles of the thighs, buttocks and abdomen.

Gym ball exercises during the first trimester of pregnancy help strengthen muscles, improve balance, and prepare a woman’s body for future stresses. It is a good idea to have a ball at home and sit on it, for example, while working on the computer, watching TV or even eating. In the second and third trimesters, the expectant mother will quickly appreciate the relaxing effect of the exercise, so back and coccyx pain will no longer bother her so much. The exercises also strengthen the deep pelvic floor muscles, which is especially important to be well prepared for childbirth. They improve the function of the diaphragm, stimulate the activity of the heart and lungs, improve blood flow to the organs and oxygenate the blood, including that of the unborn child.

What ball exercises should you do before giving birth?

In addition to the fitness ball, which is used for the first time in the birthing school, the so-called birthing ball is also used in the first phase of birth. Unlike the equipment used in the preparatory classes, the birthing ball can be round or bean-shaped. The basic position is sitting on the ball with one arm around it. To stabilize the position, the mother-to-be can hold onto the “ears” that each ball is equipped with. Gentle rocking on the ball relaxes the muscles, reducing discomfort caused by so-called pregnancy cramps. Sliding forward and backward on the ball is a kind of massage of the fundus uteri. It is important that you breathe properly during the exercises. Exercises on the pregnancy ball have the advantage that they can be performed even in advanced pregnancy and, if there are no contraindications, before birth.

The expectant mother should avoid intense bouncing on the ball, as this can increase pressure in the abdominal cavity. Proper securing is also important. The first exercise sessions can be surprisingly difficult when it comes to proper balance and poise. In the third trimester, when the abdomen has already reached a considerable size, it is important to ensure the safety of the unborn child and avoid accidental injuries. Especially in the beginning, it is advisable to place the ball on a gymnastics mat or a fitness mat and, if your partner is not present, to practice in a place where you can lean on the stable elements of the room.

It is recommended that expectant mothers have the basics of ball exercises taught to them by someone who is a professional in exercising with pregnant women. It is also important to let the doctor who is managing your pregnancy know about your desire to exercise. Exercises that increase the heart rate or too much physical exertion are not advisable. The specialist will also determine if there are any contraindications to this type of exercise.