The yoga ball is one of the favorite exercise tools for many pregnant women. In this article, let's talk about what are the benefits of doing yoga ball exercises during pregnancy? How big is a pregnancy exercise ball? How to do balance ball exercise during pregnancy?
What are the benefits of doing yoga ball exercises during pregnancy?
Improves Endurance and Muscle Toughness
Pregnant women usually do more pregnancy ball stretching exercises, which can not only gradually increase the toughness, flexibility and endurance of the muscles, without worrying about putting pressure on the joints, but also help pregnant mothers shape their bodies.
Relieve Back Pain
Pregnant women rely on yoga balls to exercise, which can effectively enhance the strength of pelvic muscles, exercise the strength of the spine and pelvis, and effectively relieve low back pain and other pain during pregnancy.
Reduce Edema
When performing yoga ball exercises, the body is in full contact with the ball. The yoga ball massages the body evenly and gently, which can not only promote blood circulation and metabolism in the body, reduce edema during pregnancy, but also enhance the balance and flexibility of the pregnant woman's body.
Boost Mood
When exercising with a yoga ball, it can effectively reduce the mood swings of expectant mothers during pregnancy, eliminate fatigue, eliminate insomnia symptoms, and maintain a peaceful state of mind before delivery.
What size exercise ball should I choose during pregnancy?
When choosing an exercise ball, make sure you choose the right size for your height. Below is the size chart we provide for your reference.
5'0″ and under: 45 cm wide ball
5'1″ – 5'8″: 55cm wide ball
5'9 – 6'2': 65cm wide ball
6ft 3in and over: 75cm wide ball
After the pregnancy ball is inflated, check your body position.
When you sit on the ball, your hips should be slightly higher than your knees to avoid stress on your back, make room for your stomach, and give you stability.
If you're in between sizes, I suggest you go for the smaller size, especially if you plan to use it as a birthing ball as well. Because the limbs are relaxed against the ball during labor, a large ball may cause you discomfort.
How to do exercise ball exercises during pregnancy?
1. Keep your legs together, lift your hands upwards, and your fingers face each other. Take a deep breath, draw your abdomen in and lift your chest up, and lift your whole body upwards.
2. Spread your legs apart, straighten your arms, lift the fitness ball from your chest, take a deep breath, lean your body back as far as possible, and keep the posture for a few seconds.
3. Lift one leg and keep it parallel to the floor. At the same time, raise your arms and hold the pose for a few seconds.
Slowly lower your leg and arm, repeat several times, then switch legs.
Generally speaking, pregnant women who use yoga balls can not only maintain a healthy and graceful body shape, but also help relieve pain during childbirth.
The yoga ball is one of the favorite exercise tools for many pregnant women. In this article, let's talk about what are the benefits of doing yoga ball exercises during pregnancy? How big is a pregnancy exercise ball? How to do balance ball exercise during pregnancy?
What are the benefits of doing yoga ball exercises during pregnancy?
Improves Endurance and Muscle Toughness:
Pregnant women usually do more yoga ball stretching exercises, which can not only gradually increase the toughness, flexibility and endurance of the muscles, without worrying about putting pressure on the joints, but also help pregnant mothers shape their bodies.
Relieve Back Pain
Pregnant women rely on yoga balls to exercise, which can effectively enhance the strength of pelvic muscles, exercise the strength of the spine and pelvis, and effectively relieve low back pain and other pain during pregnancy.
reduce edema
When performing yoga ball exercises, the body is in full contact with the ball. The yoga ball massages the body evenly and gently, which can not only promote blood circulation and metabolism in the body, reduce edema during pregnancy, but also enhance the balance and flexibility of the pregnant woman's body.
boost mood
When exercising with a yoga ball, it can effectively reduce the mood swings of expectant mothers during pregnancy, eliminate fatigue, eliminate insomnia symptoms, and maintain a peaceful state of mind before delivery.
What size exercise ball should I choose during pregnancy?
Generally speaking, it is safer to choose a yoga ball with a size of 65cm or 75cm.
Ordinary yoga balls are round. If you choose an ordinary yoga ball, you must choose a large one, and it will be fine if it is inflated to 6-7 degrees. Because the body is heavy and inflexible during pregnancy, the big ball provides more space to support the body, and the inflation does not need to be too full, because the fully inflated ball is unstable and easy to roll, which will expose more potential dangers to pregnant women . There are also peanut yoga balls, named for their shape like peanuts. Peanut yoga balls are easier to keep stable. It can be used not only for pregnant women yoga ball exercises, but also for beginners yoga ball exercises.
When choosing an exercise ball, make sure you choose the right size for your height. Below is the size chart we provide for your reference.
5'0″ and under: 45 cm wide ball
5'1″ – 5'8″: 55cm wide ball
5'9 – 6'2': 65cm wide ball
6ft 3in and over: 75cm wide ball
After the medicine ball is inflated, check your body position.
When you sit on the ball, your hips should be slightly higher than your knees to avoid stress on your back, make room for your stomach, and give you stability.
If you're in between sizes, I suggest you go for the smaller size, especially if you plan to use it as a birthing ball as well. Because the limbs are relaxed against the ball during labor, a large ball may cause you discomfort.
How to do exercise ball exercises during pregnancy?
1. Keep your legs together, lift your hands upwards, and your fingers face each other. Take a deep breath, draw your abdomen in and lift your chest up, and lift your whole body upwards.
2. Spread your legs apart, straighten your arms, lift the fitness ball from your chest, take a deep breath, lean your body back as far as possible, and keep the posture for a few seconds.
3. Lift one leg and keep it parallel to the floor. At the same time, raise your arms and hold the pose for a few seconds.
Slowly lower your leg and arm, repeat several times, then switch legs.
Generally speaking, pregnant women who use yoga balls can not only maintain a healthy and graceful body shape, but also help relieve pain during childbirth.
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