Exercising With Pilates Ball During Pregnancy: Is It Good?

Exercising with a pilates ball can have great benefits during pregnancy. They contribute to your well-being in different ways. In addition to working with your physical health, they also provide a space for dialogue and socializing, which can help women feel calmer before childbirth.

When you think of a group of pregnant women exercising, the first thing you will probably think of are Pilates balls, or yoga balls, exercise balls, sit balls or balance balls which are some of the other names they have. No matter what name you use, it is no coincidence that these balls are popular with pregnant women.

Researchers have proven the benefits of exercising with Pilates Ball specifically during pregnancy. This is why so many people decide to use them the months before the birth.

In fact, it is recommended to practice with Pilates ball also after childbirth and during the rest of a woman’s life. But why is that so? And why are they so popular? Keep reading to find out.

The benefits of exercising with a Pilates ball during pregnancy

It strengthens the muscles

Exercising with a Pilates ball during pregnancy makes it possible to develop the muscles in the pelvic floor, which is important for women who will soon have children. These muscles are exposed to great strain during childbirth.

They are also good for training the back muscles, which are responsible for supporting the extra weight you carry during pregnancy. They significantly help prevent very common ailments during pregnancy.

Can introduce you to other pregnant women

It is not uncommon for some slightly more physical pregnancy classes to use Pilates balls to encourage women to talk to each other.

When pregnant women participate in these courses, they get the chance to express how they feel, their fears, past experiences and dreams and expectations. In fact, spending time with other pregnant women and listening to their stories can reduce the fear of giving birth  that many first-time mothers have.

Exercising with Pilates Ball improves flexibility

A woman’s body undergoes many changes during pregnancy, many of which lead to reduced mobility. Do not worry, something can be done about it.

Exercising with Pilates Ball can help you a lot. It also contributes to a more effective recovery after birth.

Reduces stress

Many exercises for pregnant women who use Pilates ball involve mastering and controlling breathing. This is not only useful during contractions before and during childbirth, but it also helps reduce stress and anxiety.

Pilates ball exercises for pregnant women

Pilates Ball Crunches: These are recommended in early pregnancy. The exercise consists of the woman lying on the ball, which supports the lower back. From this position she does slow crunches with her feet on the floor and her knees at a 90º angle.

Pelvic rotation: To do this exercise, you must sit on the ball as on a stool. Then turn about 45º to the side (or more, depending on how flexible you are). When you have finished, return to the middle and repeat the exercise on the other side.

There is also another way to do this exercise: with your arms outstretched in front of you at chest level. To make it easier, you can take a towel between your hands and keep it stretched.

Abdominal exercise: This exercise requires you to sit on the ball with your legs at 90 °. Move the abdomen back and forth and tighten and release the buttocks so that the chest and abdomen come closer and then further away from each other.

Full rotation: This exercise consists of performing a full waist rotation while sitting on the ball. To do this, your legs must be 90 ° and they must act as a support while you make the movements with the hip. These should be done carefully.

Easy jumps on the ball: Women usually do this exercise during the last trimester of pregnancy, when the abdomen makes the other exercises almost impossible. This is very effective in the fight against urinary incontinence.

This is a very simple exercise because it only requires you to sit on the ball and bounce easily. You should keep your arms relaxed and control your breathing consciously.

Precautions When Exercising With Pilates Ball During Pregnancy

Finally, it is important to point out that there are certain precautions you should take before beginning to do exercises with a Pilates ball during pregnancy.

Do not train yourself. Do your best to find someone who can train with you and who can guide your posture so that you do not hurt yourself. Also, make sure that the person is willing to help you with an injury.

At the same time, it is best to talk to your doctor and ask for permission before doing these exercises.

Obviously, you should not exercise if you are bleeding or if you just do not feel it. If you do not feel motivated or comfortable, it is better to rest and try again another time.