Pregnancy Total Body Ball Workout
The following exercises have been selected because they require only a birth ball and mat or comfortable floor, and do not have you lying on your back. Because these exercises use the ball, they do require learning to work with the ball. Go slowly to ensure you do not loose your balance. Avoid any exercise that makes you feel as if you are losing your balance. This way they should be safe for most women throughout pregnancy. You can adapt this workout by selecting alternate exercises that meet your needs and available equipment.
How many of each exercise to do? This will depend on how strong your core muscles are. To begin, do as many as you can while maintaining proper form. This means, if or when you feel strain on your back you stop that exercise. Once you can do the high number in the suggested range, work on repeating the exercise (doing a second set). Try to work up to three sets of each exercise.
| Ball Squats | 
Stand with your feet shoulder width apart. Hold the ball in front of your body at shoulder height. Slowly bend your knees and hips bringing your bottom to the floor. Keep your feet flat on the floor and do not let your knees move beyond your toes. Go only as far as you can maintain control of the movement, then slowly rise. Work up to 20 squats |
| Ball Lunge | 
Stand with your feet hip width apart. Hold a ball in your hands with arms extended overhead. Step forward to lunge with one leg while you bring the ball in front of you. Return to starting position by stepping the leg back and raising the ball above your head. |
| Ball Raises |  Standing with good posture, feel about shoulder width apart, hold a ball in front of your chest. In one smooth motion slowly raise the ball above your head, straightening your arms. then slowly lower the ball to your chest. In another smooth motion slowly lower the ball down to your waist straightening your arms again, then slowly bend your arms to return the ball to your chest. Repeat this sequence. |
| Ball Rolls | 
Kneel with your buttocks on your heels with an exercise ball in front of you. Lean foreword placing your forearms on the ball. Keeping your back straight, contract your abdominals and roll the ball forward. Your weight will be on the ball, and your elbows will be supporting your body. Roll the ball back to the start position. If you cannot keep your back straight, only roll the ball as far as you can maintain the proper position. Do not allow your chest to lean on the ball, support yourself with your forearms and elbows. |
| Side Crunches on a Ball | 
Carefully lean your hip on your ball, leaning the side of your body over the top of the ball. Place your hands on the side of your head. Slowly contract the muscles on the side of your abdomen to pull your body up off the ball as seen in the image. Slowly release the contraction and allow your body to rest on the ball again. If balance is too difficult, try placing one hand on the ball to steady yourself. You could also try wedging your foot against a wall to keep yourself in place. Keep your body facing forward, do not twist. |
| Bend and Extend | 
Sit on your mat with your ball easily within reach. Position your ball between your ankles then slowly recline onto your elbows. Keeping the ball between your ankles, raise your legs off the floor. Slowly bend your knees toward your chest, then extend your legs again. To make this more difficult, keep your legs straight while twisting the ball to the right and left before bending your knees. |
| Double Leg Raise with Ball | 
Lie on a mat with your legs stacked straight, in line with your spine. Extend your lower arm and rest your head on it. Use your upper arm for support if necessary. Position a stability ball between your ankles. Take one deep breath, contract your abdominal muscles to maintain a straight back and slowly lift both legs and the ball off the mat. Work up to holding this position for 10 slow breaths. |
What would you like next?Learn comfort techniques for labor. Explore the process of labor. Find products to help you enjoy pregnancy and prepare to give birth.. Read research about birth options. Find natural birth resources in your area. |
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