Fitness

3 Essential Stability Ball Exercises for Pregnancy

Stability ball exercises for pregnancy

After finding out I was pregnant, I was elated and terrified all at the same time. Over the years, other women had shared their labor stories with me. The thought of my perineum tearing made the hair on the back of my neck stand up. I acknowledged that there were certain things that were out of my control. However, I was determined to do everything in my power to ensure my body was prepared for childbirth. So starting at week 37, I used a stability ball to incorporate these three simple, yet effective exercises into my routine. These stability ball exercises for pregnancy promoted lightening (baby dropping) and prepared my pelvis for labor. Each day, I did five sets of these three exercises, usually in the morning and then again at night. I also included these items into my diet.

Be prepared for childbirth by incorporating these stability ball exercises for pregnancy into your regimen:

Disclaimer: These exercises worked for me. However, you should consult with your doctor before trying anything new.

Ball Bounces

Sit on the stability ball at a 90 degree angle with your hands by your waist. Bounce on the ball for 60 seconds.

Stability ball exercises for pregnancy - ball bounces

Ball Circles

Sit on the stability ball at a 90 degree angle with your hands by your waist. Make extra large circles to the left for 60 seconds. Repeat the same step to the right for 60 seconds.

Stability ball exercises for pregnancy - ball circles

Hip Thrusts

Sit on the stability ball at a 90 degree angle with your hands by your waist. Thrust your hips front and back for 60 seconds.


Stability ball exercises for pregnancy - hip thrusts

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