Pilates Ball Pregnancy Exercises can provide relief from low back and tailbone discomfort during the third trimester of gestation. Furthermore, they assist in preparing for labor by encouraging good posture and strengthening pelvic muscles.
Exercise routine can be hazardous if improper posture is maintained; this could result in back injuries. To ensure you avoid injury, always consult with a physician prior to beginning an exercise regime.
Seated Arm Raise
Fitness balls, exercise balls or Swiss balls are essential pregnancy workout pieces of equipment. From supporting you during stretches that relieve tightness in pregnancy-related areas like chest, lower back and waist/ribs to strengthening upper body and core strength. Fitness balls also make an excellent tool for pelvic floor exercises which can be done both on their own or while standing.
As you build strength and stability, be wary of any exercises which increase unsteadiness or risk of falling off the ball. Furthermore, before trying any new exercise regime – particularly as trimester three progresses and your weight increases – make sure to get approval from your healthcare provider first.
As your pregnancy advances, adjust the number of repetitions or rest periods according to what has been suggested by your physician or physical therapist.
Begin by sitting on a ball with both feet firmly planted on the ground, slightly wider than hip-width apart, to help stabilize it as you begin the exercise. Roll the ball to one side and gently bend forward at your hips until you feel a stretch in your chest area – hold this position for 30 seconds then switch sides. This movement stretches chest muscles and biceps while strengthening upper arms; repeat on other side for 30 seconds each time. Repeat fewer repetitions if your upper arms or shoulders hurt more; otherwise do more repetitions as this exercise. This exercise should remain safe during pregnancy provided you don’t experience pain during exercise sessions – this exercise should remain safe throughout gestation!
Seated Leg Raise
Pregnant women often find that traditional leg raises are no longer safe due to tightening muscles in their legs, weak core strength and pressure on their abdomen and back. A seated leg raise is an effective alternative pregnancy exercise which still provides abdominal and lower-back workout.
This seated version of the leg raise involves sitting comfortably in either a chair or bench with feet firmly planted on the floor and hands placed either side of your hips for balance. Raise both legs until they’re parallel with each other and against gravity’s pull, and then slowly lower them back down again to their starting positions. Try various variations to this basic movement as well; for instance, if both can’t be lifted simultaneously try lifting one at a time, or add twists into this exercise to target obliques more.
The seated leg raise exercises your hip flexors, which comprise your primary collection of hip-flexion muscles: the iliopsoas, pectineus, tensor fasciae latae and sartorius muscles. While many people mistakenly think the seated leg raise works your abs, their rectus abdominis and obliques only become effective collaborators when you flex your abdomen to assist this movement.
Exercise also presents an ideal opportunity to perform pelvic floor exercises (also known as Kegels). A fitness ball makes these contractions much simpler, helping facilitate labor in later trimesters or speed early labor along. However, any form of physical exertion must not elevate heart rates too rapidly or cause too much stress; doing so could prevent labor from starting or even turn it back to its stalling state.
Seated Twist
As pregnant women can often experience back and hip discomfort, exercising to release tightness in these areas is crucial. A seated twist is an excellent way to do just this and can be practiced throughout pregnancy! It stretches both hips and back for optimal stretching benefits – and can even be done anytime of the day!
Begin by sitting on an exercise ball with your knees hip-width apart and placing both hands on it, rolling away from you until you feel your core engaging. Once this has taken place, lift through your feet while simultaneously stretching both arms straight out in an outstretch to shoulder height before holding for several seconds before returning back into a normal seated position with legs and arms in a neutral state.
Do the exercise with both legs. Alternate between them 10 times for 10 repetitions in total.
As you gain more comfort with an exercise and can complete it without experiencing discomfort, aim to increase the number of reps gradually. Furthermore, aim to perform it at least three or four times weekly in order to reap its full benefits!
To avoid injury, it’s essential that a pregnancy ball is appropriately inflated. Regularly check its air pressure to make sure it hasn’t overinflated or lost too much air; an ideal ball should have some give so as to provide more comfortable sitting during these pregnancy exercises. Also ensure it stays clear from cabinets or tables in case your balance slips, since using too hard or stiff of a ball could result in pain in knees and backs.
Kneeling Arm Raise
This exercise can be an excellent core-focused way to both stretch the ribcage and bump. Kneel on a ball while keeping your back straight, then raise one arm to chest height before lowering it back down again – repeat as needed until comfortable. Make this more challenging by switching arms periodically or raising both up to overhead for full range of motion.
This move offers an effective alternative to lying on your back during pregnancy exercises, which may become uncomfortable later in the trimester. It targets your torso, core and pelvic floor muscles to strengthen them for birth and postpartum recovery – as well as practicing your breathing technique which will be invaluable when labor commences and delivery occurs.
Fitness balls can also provide the ideal platform for performing pelvic floor exercises (Kegels), which are essential in prepping the body for birth. You can perform them by sitting on the ball and contracting pelvic muscles like you were stopping urine flow for a few seconds at a time before holding for several seconds before relaxing back onto it again. A fitness ball provides support during these exercises while being less uncomfortable than using chairs or sofas for this activity.
A gym ball is an invaluable way to support you through many poses and stretches that relieve tightness around the chest, back, waist/rib area and core area. It can accommodate most levels of ability; just be careful not to push too hard in later stages of pregnancy! Stay well hydrated throughout, check in with your GP prior to beginning any new exercise regime and always kneel one leg down at a time before lifting the ball too high from the floor.
Kneeling Leg Raise
Though a kneeling leg raise puts less strain on your core muscles than its hanging equivalent, it still presents a significant challenge to keeping your body stable. To perform it effectively, begin kneeling with feet on mat, one foot grounded while keeping other straight in front. Slowly lift and lower leg without touching ground between reps for up to 100 times before repeating movement with added challenge such as gripping medicine ball between feet which strengthens hips and adductors (the inner parts of thighs).
Standing leg lift is another variation of abdominal exercise targeting abdominal muscles. When performing kneeling leg raises, you can rest your hands for support while working at a slower tempo to ensure proper form is met. This exercise may also be great for beginners who cannot yet perform hanging leg raises but want to build up to this feat of fitness.
Hanging knee raises are an advanced version of standard leg raises that can be performed either lying on a floor/bench or standing using bar attachments such as pull up bars, rings, parallettes or Romain chairs. Hanging leg raises allow pelvis to rotate more freely requiring abs to isometrically stabilize the spine more effectively while momentum may enable legs to swing upward putting additional stress on lower back muscles.
To start the hanging leg raise, begin by tucking your shoulders and chin towards your spine while keeping the back of your neck flat. From this position, lift one arm out in front while simultaneously raising one leg straight behind you with proper form in mind – slowly lower both back down until they return to their original starting points while inhaling as you go back down again.
