The stability or fitness ball is one of my favorite pieces of equipment in the gym. I use it on a normal basis during training sessions as well as in my own personal workouts. The stability ball offers a plethora of modifications and progressions to almost every exercise in the book. A dumbbell bench press can become a dumbbell ball press and a standard crunch can become a muscle burning ball crunch.
The stability ball not only can be used as a chair while you spend countless hours in front of the computer or television, but a great exercise tool during pregnancy. The stability ball helps pregnant women maintain balance and stability as well as a strong core. A strong core is vital during the pushing phase of labor. The shape and give of the ball molds to the shape of your back/body thus relieving any pressure or tension created during other normal movements. Therefore, this allows pregnant women the opportunity to exercise longer throughout the pregnancy (which will help prepare your muscles and body for labor and post-delivery).
Below are a list of the benefits that the stability ball provides and a stability ball exercise routine that you can use throughout your pregnancy. I recommend using a light weight (if any) while performing two or three sets of 15 to 20 repetitions.
Please contact your physician before starting any exercise routine during your pregnancy!
Benefits of the Stability Ball During Pregnancy:
- Increase core and total body strength and endurance
- Improve balance and stability
- Improve posture and circulation
- Strengthens and prevents injury to the pelvic floor
- Avoid extreme weight gain
February 5th, 2010