The 7 best fitness ball exercises for pregnant women by trimester

Pregnancy is one of the most intimate moments in a woman’s life, but also one of the most difficult. During this period there is a tremendous load on the back and legs, which can cause discomfort and even pain. To correct this will help a simple and short training.

Olga Minevich

fitnes trener

When you start any physical activity, you need to consult with your gynecologist. This is very important. During pregnancy, you do not need to build muscle mass or do relief. You need to enjoy your position, keep your muscles toned and relieve tension in your lower back and legs.

It is also important to consider the trimester of pregnancy. In the first trimester, it is better to refrain from strong loads, workouts can be excluded altogether. This is a very exciting period, so you should not overexert yourself. But, for example, walks will be very useful to you at this time. In the second, you can and should resume training, but with certain restrictions. In the third, it will be difficult to train, but exercise is necessary to relieve the load from the lumbar region and legs.

Be sure to monitor your heart rate during exercise: it should be no more than 120 beats per minute. If you do not have a heart rate monitor, make sure you are not out of breath. It’s important to stay hydrated during your workout, so have a bottle of water ready.

Read more about exercising while pregnant here.

How not to fall off the fitball

Choose the right diameter – 65 cm.
Place the fitball on a carpet or gym mat.
Deflate the fitball slightly to make it more comfortable to keep your balance.

Turn on your favorite music and let’s go!

Kazalo vsebine

Ogrevanje

Swaying

Tehnika

Sit on the ball, legs spread wide, keep your back straight, do not bend out, hands on your knees.
Swing your pelvis to the left and right. This is how the hip joint is kneaded. Perform 10-15 times.
Now wiggle a little back and forth 10-15 times.

Circular pelvic rotations

Tehnika

Sit on the ball, legs spread wide, keep your back straight, do not bend out, hands on your knees.
Make circular pelvic rotations first clockwise and then counterclockwise. For each side 10-15 times.

Squeezing the ball with your feet

Tehnika

Sit on a mat, back straight, legs bent at the knees and separated so that you can place a ball between them.
Place the ball between your legs and hold the ball with your hands.
Squeeze and unclench the ball with your feet. As you squeeze, exhale. Breathe evenly and calmly.

Perform 10-15 times.

Pomembno! If during the execution you feel bad, immediately stop doing the exercise.

Rolls for legs

Tehnika

Lie down on the mat, put your arms along the torso. Put your heels on the fitness ball.
Roll the ball to yourself, bending your legs.
Unbend your legs, rolling the ball back to the starting position.

Perform 15-20 times.

Leg swings

Tehnika

Sit on the mat, lean your right side on the ball, legs extended.
The right leg is bent and lies on the floor, and the left leg do small swings.
At the lift, exhale.

Do 15-20 times and then repeat on the other leg.

Squeezing the ball with the palms of your hands

Tehnika

Stand up straight, hold the fitness ball in front of you, elbows out to the sides.
Squeeze and unclench the ball with your palms.
When squeezing, exhale. On relaxation – inhale.

Do 15 times.

Rolls for the lower back

Tehnika

Lie with your back on the fitness ball, legs bent and spread wide.
Carefully and slowly do a roll back. And then return to the starting position.
Breathe deeply.

Do 15 of these rolls.

Training is over. For detailed exercises and Olga’s comments, see the video.

It is recommended to perform such training 3-4 times a week, but you should rely on how you feel. If you feel discomfort when performing an exercise – rest, drink water. If you still feel uncomfortable afterwards, stop training.