How to Do the Supported Ball Squat Exercises for Pregnant Women

Becoming pregnant does not mean you have to stop doing your favorite exercises. Most women who don't have complications in their pregnancy can benefit from exercising. If your exercise routine includes strength training exercises such as squats, modifications may need to be made during pregnancy. An easy way to modify a squat is by using an exercise ball for support.

Instructions

Difficulty: Moderate

1. Stand with your back to a wall. Your feet should be shoulder width apart. Be sure you are exercising on a clean dry non slick surface to prevent your feet from slipping as you squat.
2. Place the exercise ball between the wall and your back. The ball should rest between your shoulder blades and lower back. Stand straight. Avoid leaning all your weight into the ball.
3. Bend at the knee and lower your body down. Inhale as you go down. As you lower your body, use the ball to support your back. The ball should stay behind your back and roll down on the wall.
4. Keep your chest up and don't lean forward. The abdominals should be kept in tight. Keep in mind as you lower your body your weight should be in the heels. Your knees should not be over your toes.
5. Return to your starting position. Exhale as you standup. Avoid locking your knees. Repeat supported ball squats for ten to twelve repetitions. Do one to two sets depending on your fitness level.
6. Make modifications as needed. As your pregnancy progresses make changes for your safety. Place your hands on your hips to help with balance as your stomach becomes larger. Keep in mind you may have to decrease how far down you squat as your pregnancy progresses.

Tips & Warnings

• Exercise in a cool environment. It's important not to become overheated when you are pregnant.
• Monitor your heart rate after you completed one set of squats. Stop if you feel dizzy or have any pain.
• Avoid going too low when doing a supported ball squat. The hips shouldn't go below the knees.