How to Use Stability Balls While Pregnant

As a woman's body changes throughout a pregnancy, she may face physical issues that can be aided by staying fit. Stability balls are particularly useful for pregnant women because they keep abdominal muscles strong and improve balance. There are a variety of ways women can use stability balls while pregnant.

Instructions

Difficulty: Moderately Easy

1. Purchase a stability ball. Stability balls are commonly found in sporting goods stores, big box stores and in many online stores. They come in three sizes (55 cm, 65 cm and 75 cm) and are also called Swiss balls, exercise balls and body balls. 65-cm stability balls are the most commonly used by pregnant women.
2. Inflate the stability ball using the manual pump that typically comes standard with purchase. Stability balls become harder to use the more they are inflated. Begin with the ball partially inflated. Add more air as you become more accustomed to using the ball.
3. Balance on the stability ball with feet flat against the floor and arms at your side. Bouncing on the ball and rolling your hips will help you become accustomed to sitting on it.
4. Practice lifting one leg and one arm at a time from the sitting position while maintaining your balance. Alternate legs and arms for multiple reps. This will help work the muscles in your limbs while improving your balance.
5. Move into a lying position from the sitting position on the ball by walking your feet forward slowly until your back is resting on the ball.
6. Exercise abdominal muscles by doing crunches on the stability ball. These are much the same as traditional crunches on the floor. With hands behind the head, use your abdominal muscles to lift your shoulders off the ball.
7. Use your stability ball to support your back in other exercises like bridges and squats.

Tips & Warnings

• Strengthening abdominal muscles during pregnancy helps you push more effectively during labor. Effective pushing speeds up delivery, which can reduce complications.
• Sitting on a stability ball while watching TV, working on the computer or even going through labor can provide extra cushioning and comfort.
• Check with your doctor before beginning any exercise regimen while pregnant. While stability balls are generally safe to use during a pregnancy, they may not be recommended for some women.