The pregnancy ball is an excellent way for pregnant women to stay active gently and safely .
Thanks to its flexibility and slight instability, it allows for gentle and beneficial exercises throughout maternity , particularly to relieve pain, prepare for childbirth and recover after the birth of the baby.
Why use a pregnancy balloon?
The pregnancy ball offers numerous benefits for motherhood , including:
- to relieve sciatic, lumbar and pelvic pain,
- gently strengthen deep muscles and improve posture.
- to promote relaxation and calmness,
- to prepare for childbirth and dilate the cervix
- to relieve contractions
- regaining your figure after childbirth,
- strengthen your pelvic floor muscles.
Which exercises with a ball should you prioritize depending on your trimester of pregnancy?
First quarter (months 1 to 3): gentle mobility and relaxation
Exercises with a ball from the 1st to the 3rd month of pregnancy are primarily aimed at improving mobility, relieving tension and promoting relaxation.
Cat-cow
The method
For this exercise, sit in the center of the ball with your feet flat on the floor and your legs hip-width apart. Place your hands on your thighs or on the ball. Inhale and tilt your pelvis slightly forward to arch your lower back. Exhale as you return your pelvis to the starting position, rounding your back and relaxing your head.
Repeat the exercise several times.
The benefits
The rocking motions of the cat-cow exercise loosen the pelvis and abdominal muscles, improve spinal mobility and relieve back pain, particularly by releasing tension in the lumbar region and reducing sciatica.
Lateral stretch with a ball
The method
Sitting on the floor, place the ball against your side. Raise the arm opposite the ball above your head, keeping it straight. Gently rock back and forth on the ball. Breathe deeply to stretch your ribs and hold the position for 20 to 30 seconds.
Then go to the other side.
The benefits
This stretching exercise opens the rib cage, facilitates breathing and relieves lateral tension.
2nd trimester (months 4 to 6): muscle strengthening
Between the 4th and 6th months of pregnancy , your body changes rapidly and your belly starts to feel heavy. That's why the main goal of exercises with a ball during the second trimester is to strengthen your muscles and support your posture .
Chair posture
The method
Place the ball between your back and the wall. Your feet should be firmly planted on the floor and shoulder-width apart. Slowly lower yourself down, rolling against the ball and bending your knees, until you are in a position that mimics sitting in an invisible chair. Hold this position for a few seconds before returning to the starting position.
You can repeat the exercise several times to do squats.
The benefits
This exercise strengthens the legs and gluteal muscles and stimulates blood circulation.
Shoulder bridge or half bridge
The method
Lie on your back on a mat, feet flat on the floor and knees bent. Place your feet on the ball and slightly lift your pelvis, keeping your back straight and maintaining the position with your arms flat on the floor.
Gently return to the floor mat and repeat between 10 and 20 times.
The benefits
The shoulder bridge improves spinal mobility and strengthens the muscles of the posterior chain, including the back, lower back, glutes, and hamstrings. This exercise helps to strengthen and stabilize posture. Furthermore, it promotes blood circulation and relieves the feeling of heavy legs.
Torso rotations
The method
Sitting on the ball, place your hands behind your neck. Inhale, then twist your torso to the right; exhale to return to the center. Repeat on the other side.
You can repeat the exercise about twenty times.
The benefits
Torso rotations on a ball improve mobility, strengthen the back and deep abdominal muscles.
Stretch abs
Place your back on the ball, seated on the floor with your legs bent and feet flat on the mat. Push through your legs to roll onto the ball, keeping your back relaxed and your arms outstretched to the sides.
Your spine should conform to the shape of the balloon. Inhale deeply to open your rib cage. Hold this position for several breaths.
The benefits
This exercise helps to stretch the rectus abdominis muscle and the chest, to open the rib cage and the anterior chain of muscles, and to relax the abdominal muscles.
3rd trimester (months 7 to 9): preparing for childbirth
At the end of pregnancy , i.e. from the 7th month onwards , the pregnancy ball is a valuable ally to gently prepare for childbirth , promote the correct positioning of the baby, as well as the mobility of the pelvis.
Retroversion and anteversion of the pelvis
The method
Sit in the center of the ball, hands on your hips, feet flat on the floor and shoulder-width apart. Gently rock your pelvis back and forth, keeping your shoulders relaxed.
The benefits
This rocking motion on a pregnancy ball helps to mobilize the pelvis, activate the pelvic floor and relieve lower back pain.
Circles of the basin
The method
Sit in the center of the ball, feet flat on the floor and shoulder-width apart. Make large circles with your pelvis.
Repeat 10 times in each direction.
The benefits
Rotations increase the flexibility and mobility of the pelvis, which facilitates the engagement of the baby in the pelvic cavity.
What exercises can be done during childbirth to facilitate labor?
During childbirth , exercises on a pregnancy ball aim to open the cervix and prepare for labor .
Pelvic rotations on a ball
If you can practice this exercise during the last trimester of pregnancy, you can also repeat it on the day of delivery to accelerate the engagement of the baby and relieve contractions .
Small, gentle bounces
The method
Sit in the center of the ball, feet on the ground. Make light and regular micro-bounces , breathing deeply.
The benefits
The gentle bouncing promotes relaxation, stimulates the baby's descent and helps to release the perineum.
Basin opening position
The method
Kneel on the floor and place your forearms on the ball. Gently allow your pelvis to open backwards.
The benefits
This exercise helps to release and relax the pelvic floor, which helps prepare for labor.
Guided breathing exercises on the balloon
Breathing exercises on a pregnancy ball can help to calm you and improve oxygenation.
What exercises can I do with a pregnancy ball after giving birth?
Certain exercises on a ball help with postpartum recovery .
Breathing and relaxation
Initially, focus on breathing exercises to reconnect with your body, better manage stress and fatigue, and support your mental recovery .
For example, you can extend your arms and chest on the ball. Breathe deeply and let your stomach relax.
Soft mobility
You can, therefore, resume rocking movements while sitting on your ball.
These exercises help to relax the spine and regain good posture.
Pelvic floor strengthening
Sitting on the ball, gently perform a few perineal contractions while inhaling, then release as you inhale. Repeat 10 times.
Consult your doctor or midwife before starting this exercise.
This method allows for the gentle re-education of the perineum and strengthening of the pelvic floor .
Safety and precautions to know before exercising with a pregnancy ball
To use a pregnancy ball safely , it is important to follow a few basic rules :
- Consult your doctor, gynecologist, or physician before starting to use a pregnancy balloon.
- Choose a ball that is suitable for your height and weight.
- Inflate your pregnancy ball correctly for better stability and more comfort.
- Position yourself correctly: in the center, back straight, feet flat on the ground and knees at 90°.
- Choose pregnancy balls with a textured surface to avoid the risk of slipping. If your floor is slippery, you can use your Swiss ball on a yoga mat for better grip.
- Maintain a stable posture. You can start using your ball seat near a wall or support while you find your balance.
- Stop immediately if you experience pain, dizziness, abnormal contractions, or bleeding.
- Avoid sudden movements or overly intense exercises. Your movements should remain gentle, fluid, and progressive.
FAQ: Exercises with a pregnancy ball
Does a pregnancy balloon help to dilate the cervix?
Yes, certain movements performed on a pregnancy ball promote the gradual opening of the cervix and the relaxation of the perineum .
What exercises on a ball can be done to dilate the cervix?
Pelvic rotations , gentle rebounds , and hip-opening positions are particularly effective for opening the cervix and preparing for labor.
When should I start exercising with a pregnancy ball?
You can start exercising with a pregnancy ball from the first trimester , but its effects become particularly beneficial from the second trimester onwards when your belly rounds out and gets heavier.
Is an exercise ball effective during pregnancy?
An exercise ball offers numerous benefits throughout motherhood , including during the 9 months of pregnancy, childbirth, and postpartum.
Is it possible to work out on a ball during pregnancy?
Yes, it is perfectly possible to work while pregnant on a pregnancy ball provided you maintain a stable posture and do not stay seated on it for too long.
Which exercises with a ball are suitable for back pain during pregnancy?
Many exercises with a ball are suitable for back pain and can even relieve it, such as cat-cow, pelvic tilts or lateral stretches.
Conclusion
The pregnancy ball is a valuable tool for expectant or new mothers . You can use it throughout your pregnancy to perform exercises that relieve pain and tension, improve posture, prepare your body for the arrival of your baby, and facilitate recovery after childbirth.
