How to properly perform exercises during pregnancy on a ball?

Is it worth exercising on a ball during pregnancy?

Contrary to appearances, ball exercises are not at all the easiest. Increasingly, however, the popular fitball is becoming a must-have item for moms-to-be. This is nothing more than a workout using a large fitness ball, which is recommended not only for pregnant women, but for all women who want to strengthen their spinal or abdominal muscles. Since the ball enforces correct posture, improves balance, but also strengthens the pelvic muscles, if there are no contraindications, this type of training works well to prepare a woman’s body for childbirth. Increasingly, fitball is part of birthing school. This is ideal for Parents-to-be, who can exercise together and also learn proper exercise technique and belaying. They can thus safely continue training at home.

Moms-to-be can also use the ball at home. Sitting on the ball relieves pressure on the spine, as it forces correct posture, and further reduces persistent
tailbone pain during pregnancy.

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 How to choose an exercise ball for pregnant women?

When choosing an exercise ball for pregnant women, it is worth remembering that its diameter should be matched to your height.

• For people up to 165 cm tall, a ball with a diameter of 55 cm will work best.

• With a height of up to 175 cm, a fitness ball with a diameter of 65 cm will work much better.

• On the other hand, tall ladies who measure up to 185 cm should choose a ball with a diameter of 75 cm.

Why is the size of the ball important? Because this is the only way we can properly exercise on it. The advantage of the fitness ball is, first of all, that it does not require the training to be conducted on the so-called “fitness ball”. high heart rate, so the exercises are safe even for those ladies who are already preparing for childbirth. At the same time, it engages many muscle parts. It is worth mentioning that just sitting in balance on the ball engages the muscles of the thighs, buttocks and abdomen.

Fitball exercises during the first trimester of pregnancy help strengthen muscles, improve balance and prepare a woman’s body for future loads. It’s a good idea to have a ball at home and sit on it, such as while working at the computer, watching TV, or even while eating meals. In the second and third trimesters, the mom-to-be will quickly appreciate the relaxing effect of the workout, so she won’t be so bothered by back and tailbone pain. Exercises also strengthen the deep pelvic muscles, which is especially important when it comes to being well prepared for labor. They improve the function of the diaphragm, stimulate the action of the heart, lungs, as well as improve the blood supply to the organs and oxygenate the blood, including the blood of the unborn child.

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Back pain in pregnancy – causes, exercises and home remedies

 What ball exercises are worth doing before childbirth?

In addition to the fitness ball, which we first encountered at the birthing school, the so-called “fitness ball” is also being used for the first time. The obstetric ball is also used in the first phase of labor. Unlike the instrument that is used in fitball activities, the maternity ball can be round or bean-like in shape. The basic position is to sit on the ball with an arm around. To stabilize the position, the mother-to-be can hold on to the ears that each ball is equipped with. Gently rocking on the ball relaxes the muscles, thus reducing the discomfort caused by the so-called “soft” or “soft” ball. Predictive contractions. Moving forward or backward on it, in turn, is a kind of massage of the uterine fundus. It is important to remember to breathe properly while doing the exercises. Exercising on a pregnancy ball has the advantage that it can be done even in advanced pregnancy and, if there are no contraindications, before delivery.

The mother-to-be should avoid intense bouncing on the ball, which can increase intra-abdominal pressure. Proper belaying is also important. The first training sessions can be surprisingly challenging in terms of proper balance and equilibrium. In the third trimester of pregnancy, when the belly is already sizable, it is important to ensure the safety of the unborn child and avoid accidental injuries. It is a good idea, especially at the beginning, to place the ball on a gymnastics mattress or fitness mat, and if your partner is not with you to practice in a place where you can lean against stable elements of the space.

It’s good to have the basics of ball exercises taught to moms-to-be by someone who is professionally involved in training with pregnant women. You should also notify the doctor in charge of your pregnancy of your desire to exercise. This is because exercises that raise the heart rate or too strenuous physical exertion are not advisable. The specialist will also determine whether there are any contraindications to this type of training.