Updated: 2018, Sep 29

Pregnancy Workouts- Which Are The Best Exercises For The Mama-To-Be?

By - Reviewed by CHD Team
Pregnancy Workouts

Being pregnant is no excuse from doing exercise and getting fit. In fact, the American College of Obstetricians and Gynecologists recommend at least 30 minutes of exercise in low to moderate intensity. This will moderate your weight gain and help you lose your post-baby weight quickly, reduce your risk for a Cesarean section, ease back pains, can possibly shorten and ease your labor, and make you and your baby healthy.

If you want to get active but still keep it easy, why not try working out with an inflatable fitness ball?

Sitting alone in a fitness ball will activate your core muscles, making it work hard to stay stabilized and balanced as you sit in front of a computer or while watching the TV. You can rock your hips from side to side too, or do pelvic circles if you can’t do them standing. These simple moves can help ease your backaches.

Easy to Moderate Fitness Ball Pregnancy Workouts

To further convince you to get on a fitness ball, here are great gym ball workouts that will keep you fit and at the same time help your pelvic area ready for childbirth!

1. Inner Thigh Ball Squeezers (Easy)

  • Sit on the edge of a chair in a stable manner, and hold the fitness ball with your hands as you place it between your knees.
  • Squeeze the ball with your knees for 3 to 5 seconds, where you can feel your inner thighs contracting. For added challenge, do the Kegel’s squeeze at the same time.
  • Gently release for 3 to 5 seconds.
  • Repeat 12 to 15 times.
Inner Thigh Ball Squeezers

2. Ball-To-Wall Squat (Easy To Moderate)

  • Simply place the ball between your mid to lower back and the wall, as you stand straight with feet hip width apart. Place your hands on your hips for extra stability.
  • Slowly squat down up to your 90-degree knee position where your knees do not lean forward ahead of your toes. Never go below your knee height.
  • Slowly go back up as your heels and glutes do the lift work. You can also do the Kegel’s where you squeeze as you stand back up!.
  • Do this slowly for 12 to 15 times.
Ball-To-Wall Squat

3. Ball-To-Back Pelvic Tilt (Moderate)

  • Sit with your feet flat on the floor, as you lean your back on the ball. Place your hands on your sides for stability.
  • Slowly raise your bum, pushing your back upward, and hold for 3 to 5 seconds.
  • Slowly pull back down.
  • Repeat 12 to 15 times.
Ball-To-Back Pelvic Tilt

Fitness Ball Benefits Beyond The Bump

Did you know that a fitness ball can also be your best friend during your early stages of labor? Rocking the ball while seated on it can get you through your muscle pains during contractions, and hugging it as you kneel down forward can be comforting. You can use it for exercising too after giving birth! Your baby will love playing with it too.

Choose the ball size where you can comfortably sit with your legs bent around 90 degrees, and where your feet can solidly reach the ground.

A thought of extra carefulness though, remember to place the ball beside a wall, sturdy furniture or railing so you can hold on to something stable as much as you need to, and for you to avoid falling. Keep safe and have fun!

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