7 Easy Pregnancy Ball Exercises For Soon-to-be-Moms

August 28th, 2024 | Pregnancy

Easy Exercise During Pregnancy

Pregnancy is one of the most important milestones, and every woman wants to enjoy it with minimal to no complications. However, the reality is that the stress of the labor and the little one’s well-being makes things a bit complicated. So, if you are embracing this beautiful journey and want to make it stress-free, we have brought easy pregnancy ball exercises to you. Generally, exercise balls are safe to use, but we recommend checking with your doctor before you start doing any exercises during pregnancy. If you are ready to give it a try once your doctor has allowed it, here are the top exercises to begin with:

Wall Squats

Place an exercise ball comfortably between your lower back and a wall. If you want, you can also use a stable, hard surface. You may keep your feet slightly wider with your knees bent, using the exercise ball as the support. Now, as you are in this position for this pregnancy ball exercise, slowly lower yourself into a squat position and push back to the standing position. Continue to repeat it a few times.

Abdominal Crunch

We do not recommend performing standing crunches as you lie on your back. Instead, we suggest you sit on the exercise ball and step your feet forward, placing them right in front of your knees. Then, take small steps until your lower back touches the ball comfortably. Your knees should be bent, and your feet should remain flat. Slowly tilt your body, so your hips are slightly lower than your shoulders.

Pelvic Exercises

To do this ball exercise during pregnancy, you should sit comfortably on the ball while keeping your spine straight. Simply contract the pelvic muscles as if you would want to stop or control urine. Try holding this position for a few seconds and then releasing it. Continue repeating it a few times.

Prom March

To do this pregnancy ball exercise, sit on a ball with your feet firmly on the floor. Then, slowly lift one of your knees without letting the ball or hip move. Now, slowly exhale while drawing your navel towards the spine. Slowly bring your foot back to the original position, then repeat on the other side. If you are finding it hard, lift your heels and keep your toes on the ground.

In any case, don’t forget to keep yourself hydrated while performing the pregnancy exercise ball stretches. Staying hydrated while carrying is not just important. It’s crucial. For the same, you can get some Three Lollies Preggie Hydration. It is doctor-developed and contains natural ingredients essential for a healthy pregnancy. The best part? It replaces lost fluids, replenishes electrolytes, recharges energy levels, and restores minerals, ensuring you and your baby are well cared for.

Ball Bridge

When you are in labor, you need a lot of hip and glute strength. Therefore, you should train these muscles beforehand. Doing it later in the term can be challenging, so you can start doing pregnancy ball exercises as soon as possible. You need to sit on the flow with your upper back resting on the ball. Slowly push up through the feet and lift your hips off the floor as high as you can. Hold on to the position for a few seconds and then lower slowly.

Back & Upper Body Stretches

You surely have noticed the belly and the chest area become slightly stretched during pregnancy. To make them flexible, kneel on the floor and lean your hips forward. Gently place your arms on the ball and then rock it to one side until you feel a little stretch. Hold this position for a few seconds while breathing into the other side of the chest for a few seconds.

Making Figure 8

This pregnancy yoga exercise is great for opening up the pelvis. Sit on the ball with your feet firmly grounded, slightly wider than your hip-width apart. While doing the exercise, move your hips slightly as if you are drawing number 8 on the ball.

With this, we conclude that you should try the top and most effective pregnancy ball exercises to strengthen your core. Using the exercise ball can be extremely helpful in alleviating the pressure on your lower back and pelvis.

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