How to use an exercise ball during and after pregnancy
The exercise ball, also known as the Swiss ball or fitball, is a versatile and popular tool for working out. It's a large inflatable ball used for balance, strength, and flexibility exercises.
Gyms began using exercise balls in the 1960s, but today it has become a common item in people's homes who want to do home workouts.
Benefits of Using an Exercise Ball During and After Pregnancy
Using an exercise ball during and after pregnancy can have many health benefits. First, it helps maintain muscle tone and flexibility, which can be compromised by pregnancy.
Secondly, the exercise ball can help improve balance and posture, which can be altered by the weight of the growing baby.
Thirdly, exercises on the exercise ball can help reduce stress and muscular fatigue. Sitting on the exercise ball position can also relieve back and leg pain.
- Maintaining muscle tone and flexibility
- Improving balance and posture
- Reducing stress and muscular fatigue
- Relieving back and leg pain
In short, the exercise ball can be an excellent tool for maintaining health during and after pregnancy. However, it is important to consult with your doctor before starting any physical exercise program.
Benefits of Using an Exercise Ball During and After Pregnancy
Using an exercise ball during and after pregnancy can bring numerous health benefits. Let's see what they are:
Improves Posture
During pregnancy, many women experience back and lower back pain due to the weight of the growing baby. Regular use of the exercise ball can help alleviate these pains by improving posture and strengthening the muscles in the back.
Reduces the Risk of Cesarean Section
A study has shown that women who exercise with an exercise ball during pregnancy have a 50% reduction in the risk of having to undergo a cesarean section compared to women who do not exercise.
Facilitates Natural Delivery
The use of the exercise ball during labor can help reduce pain and facilitate movement of the baby towards the birth canal. In addition, assuming certain positions on the ball can facilitate opening of the pelvis, making natural delivery easier.
Helps Recover After Delivery
After delivery, using an exercise ball can help strengthen abdominal and pelvic muscles, which are often weakened due to pregnancy and childbirth. Additionally, the exercise ball can be used for stretching and relaxation exercises, which can help relieve stress and tension.
Promotes Mental Well-being
Exercise is known to improve mood and reduce stress. Using a gym ball during and after pregnancy can help women feel more energetic, positive, and in control of their bodies.
- In summary: Using the gym ball during and after pregnancy can bring numerous health benefits, including better posture, reduced risk of cesarean section, facilitated natural childbirth, faster recovery after childbirth, and improved mental well-being.
Exercises to Improve Well-being During Pregnancy with Gym Ball
The gym ball can be an excellent tool for maintaining well-being during pregnancy. Here are some exercises you can do:
Exercise 1: Leg Stretching
Sit on the ball with your back straight and feet slightly apart on the ground. Lift one leg and place the heel on the other thigh. Hold the position for 10-15 seconds and then switch sides.
Exercise 2: Abdominals
Sit on the ball with your back straight and hands behind your head. Slowly flex your torso forward, contracting your abdominals. Return to the starting position and repeat the exercise 10 times.
Exercise 3: Squat
Stand with the ball between your back and a wall. Place your heels on the ground, bend your knees, and lower your hips as if you were sitting on an imaginary chair. Hold the position for a few seconds and then return to the starting position.
Exercise 4: Back Stretching
Sit on the ball with your knees bent at a 90-degree angle and feet on the ground. Slowly move your hips forward until your back bends forward. Hold the position for 10-15 seconds and then return to the starting position.
Exercise 5: Arm Stretching
Sit on the ball with your back straight and arms extended at your sides. Slowly raise your arms above your head, keeping your elbows straight. Hold the position for a few seconds and then return to the starting position.
- Remember to breathe deeply during exercises.
- Do not overdo the intensity of the exercises and stop if you feel pain or discomfort.
- Always consult your doctor before starting any exercise program during pregnancy.
Post-pregnancy Exercises with Gym Ball
After giving birth, your body has undergone numerous changes. The gym ball can help you restore strength and flexibility in your abdominal and pelvic muscles.
Exercise 1: Hip Roll-out
Sit on the ball with legs apart and feet on the ground, place hands on hips. Inhale, shift weight backwards rolling ball under hips till lying on back. Exhale, contract pelvic floor muscles as you roll back up to sitting posture increasing stability.
