Strong abdominals are important during the pushing phase of labor. After the first trimester, it is recommended that abdominal exercises are not done while flat on your back because it can put pressure on the vena cava, a large vein which carries blood back to the heart. Many traditional abdominal exercises are done this way so it is important to find alternate means. One option is to use a stability ball. You can use the ball through your entire pregnancy to strengthen your entire body including your abdominals as well for balance, coordination and good posture.
These exercises may help with lower body strength, core strength and balance.
Balance: It’s important to make sure you feel balanced and comfortable on the ball. Start with this exercise! Sit upright on top of the ball, arms relaxed by your sides and feet flat on the floor a comfortable distance from the ball and about hip-width apart. Reach arms up overhead/ Squeeze shoulder blades down and together as you lower your arms to starting position. Stay centered without moving your torso as you raise and lower your arms.
Wall Squat: Place the ball between your lower back and the wall. Lean back against the ball, and walk your feet out so they’re in front of your belly, hip-width apart. Slowly bend your knees into a squat position, keeping your knees aligned with your ankles and squatting no lower than your hips. Pressing gently against the ball, feel it roll up your back. Straighten knees and hips back to a standing position. Repeat.
Rollouts: Kneeling with the ball in front of you and arms on top of ball palms down, initiate movement by exhaling and tucking your chin to roll the ball out. Inhale to hold this position breathing deep into your belly while gently drawing your shoulders away from your ears and allowing your low back to arch into a comfortable position. Be sure to keep your hips over your knees or behind your knees to avoid unneeded stress on your abdominals. Exhale and roll back to starting position.
Ab Crunch: Sit upright on the ball, then walk your feet forward, keeping your feet in front of your knees. Continue taking small steps until your lower back rests against the ball, feet are flat on the floor and knees bent. Your hips should be lower than your shoulders, and your body should be at an incline. Place your hands behind your head, fingertips touching but not clasped. Exhale, contract abs in toward spine and lift head, arms and shoulders up and forward. Release and return to incline position. Do reps, then walk your feet back in so you can sit up. Use your leg, back and buttock muscles to stabilize each position.
Bridge: Get into the incline position, then walk your feet out even farther so that only your head, neck and shoulders are resting on the ball. Place your hands on the floor for support. Start with your hips as high as your shoulders; keep buttocks tight. Release buttocks and let your hips lower slowly down to the floor. Lift hips up to starting position and repeat.
So, get on the ball! These gentle exercises are great for pregnancy and after. If you need a demonstration on any of these exercises, let us know.
