Are Exercise Balls Good for Pregnancy?

Pregnancy is one of nature's most magical events but the gestation period can put a lot of pressure on the body. Looking for ways to make your pregnancy more comfortable is key to ensure you make the most of the joys of your pregnancy.

One of the most popular recommendations from those who have been through the full experience is the use of exercise balls.

Exercise balls, also known as stability balls, Swiss balls, or yoga balls, are large inflatable balls used for various fitness and rehabilitation purposes. They are typically made of durable, elastic PVC material and come in different sizes, ranging from 45 to 85 centimeters (18 to 34 inches) in diameter, depending on the user's height and exercise goals.

Exercise balls are versatile and can be used for a wide range of exercises to improve strength, stability, flexibility, and balance. They engage multiple muscle groups and challenge the body's core muscles, including the abdominal, back, and pelvic muscles, as they require constant engagement to maintain balance and stability on the unstable surface of the ball.

Exercises that you can perform on an exercise ball:

Core exercises: Crunches, planks, and bridges can be performed on the ball to engage and strengthen the abdominal and back muscles.
Balance and stability exercises: Sitting or kneeling on the ball while performing exercises such as squats, lunges, or bicep curls challenges your balance and activates the core muscles.
Stretching and flexibility exercises: The ball can be used as a prop to assist in stretching various muscles, including the hamstrings, hip flexors, and chest muscles.
Rehabilitation exercises: Physical therapists often use exercise balls for rehabilitation purposes to improve stability, coordination, and range of motion in individuals recovering from injuries or surgeries.

As well as offering exercise for general health, an exercise ball can offer numerous benefits for pregnant women

7 ways for an exercise ball to assist your pregnancy:

Promotes proper posture: Sitting on an exercise ball requires engaging the core muscles and maintaining an upright posture. This can help alleviate back pain and prevent the development of poor posture habits that commonly occur during pregnancy.
Strengthens core muscles: Pregnancy puts significant strain on the core muscles, including the abdominal and pelvic floor muscles. Regular use of an exercise ball can help strengthen these muscles, leading to improved stability and support for the growing belly.
Enhances flexibility and balance: Performing gentle stretches and exercises on the exercise ball can help improve flexibility and balance. This can be particularly useful during pregnancy when the body's center of gravity shifts, making balance more challenging.
Relieves discomfort: Sitting on an exercise ball can provide relief from common pregnancy discomforts, such as lower back pain, hip pain, and sciatica. The gentle bouncing or rocking motion on the ball can help alleviate pressure on the spine and joints.
Eases labour and delivery: An exercise ball can be beneficial during labour and delivery. It provides a comfortable and supportive surface for various positions, such as sitting, squatting, or kneeling, which can help open up the pelvis and facilitate the progress of labour. The gentle movement on the ball can also aid in pain management and encourage optimal fetal positioning.
Promotes circulation: Sitting on an exercise ball can improve blood circulation in the legs and feet, reducing the risk of swelling and varicose veins—a common issue during pregnancy.
Encourages relaxation and stress relief: The gentle bouncing or rocking motion on the exercise ball can induce a sense of relaxation, helping to relieve stress and tension. It can be used for relaxation exercises or as a comfortable place to sit and unwind.