How to Do the Ball Squat Pregnancy Exercise

Incorporating squats into your exercise routine is a great way to strengthen muscles and burn fat in the inner and outer thighs, hips and buttocks. Using a physio ball to do squats allows you to do the same exercise without adding to the strain pregnancy can cause on your back due to weight gain and the change in your center of gravity.

Difficulty: Easy

Instructions

1. Stand against a wall with an exercise ball between the small of your back and the wall. Relax your body but keep your muscles engaged enough to hold the ball in its place.

2. Spread your legs so your feet are shoulder width apart and 1 to 2 feet in front of your hips. Keep your feet straight, parallel to each other.

3. Place your hands on your hips and bend your knees slightly. Tighten your abdominal muscles and slide down the wall, keeping your back against the ball for support.

4. Squat, your knees bent at a 90 degree angle. Keep your back straight and make sure your knees don't extend past your toes.

5. Keep your back pressed against the exercise ball as you slide back up the wall to a standing position. Make sure to squeeze the buttocks and focus on exhaling as you lower yourself and inhaling as you rise.

6. Repeat the exercise, doing 1 to 3 sets of 10 to 16 repetitions. Vary the exercise by holding each squat for 10 seconds before raising yourself.

Tips & Warnings

• Keep good posture throughout the exercise, making sure not to slump over the ball or allow it to drop to the ground.
• Avoid exercising more than you can handle during pregnancy. Do what you can and stop to rest when necessary for best results.

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