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Gymnastic ball for pregnant women how to choose. A set of exercises for pregnant women on the ball

Gymnastic ball for pregnant women how to choose. A set of exercises for pregnant women on the ball

13.10.2019

What is fitball?

Fitball is a ball. But the ball is special, designed for gymnastic exercises on it. It is big and bright. Made of special rubber with built-in Anti-Burst System (ABS - anti-explosion system). Thanks to this very ABS, the fitball does not release air abruptly and does not burst due to mechanical damage. What protects you from injury while training with the Swiss ball. This is the second name of the fitball. Because it was invented in Switzerland.

No matter how much you weigh, you can safely trust the strength and cushioning of the fitball.

The benefits of this type of gymnastics. Why should you prefer fitball exercises to other types of gymnastics during pregnancy?

Specialists of various gyms and correctional centers noted that the vibrations during these exercises and the cushioning properties of the Swiss ball have a positive effect on the metabolism of expectant mothers, improve blood circulation in their internal organs and strengthen all muscle groups. Fitball relaxes, relieves tension, unloads the spinal column, strengthens the muscles of the abdominal press, hips, perineum. All this is necessary for pregnant women not only in order to endure and give birth to a healthy child without any problems, but also for the speedy recovery of mothers who have already taken place after childbirth. And with Kegel exercises designed to work the pelvic muscles (which you can't strengthen in any other way), your baby's head, when the time comes, will turn exactly the way it needs to pass through the birth canal unhindered.

You should definitely, before starting gymnastics on a fitball, consult about this with the gynecologist you are seeing. And only after he confirms that you have no history of contraindications to training, you can start exercising with a clear conscience.

How to choose a ball?

Looking after a fitball for pregnant women, how to choose the right ball - that's what a woman should be interested in first of all. So, everyone knows that balls differ in size. What is suitable for a woman? If the fitness balls are inflated in the store, the best option is to simply sit on top of it and look at the location of the legs. If the knees are bent at a right angle, the ball is made just for this woman. But what if the fitball is packed in a box on the sales shelves? To do this, you just need to find out its size and correlate it with your height. So, if a lady's height is below 152 cm, she needs a ball with a diameter of 45 cm. If the height is from 153 to 165 cm, so to speak, average, it is better to take a ball with a diameter of 55 cm. For tall women whose height is above 165 cm, the size is suitable fitball 65 cm. It is also important to recall that it is better to buy any sports equipment, including similar balls, in certified stores. This is the only way to protect yourself from fakes, and your health from various injuries when using low-quality goods.

Basic postures

So, what can be the main exercises (fitball for pregnant women)? In the videos that various coaches actively offer women, it can be seen that there are not so many poses for practicing with the ball. First: lying on the ball (belly or back). This is necessary in order to strengthen the muscles of the back and abs. Second: sitting on a fitball. This is a great pose that helps to train the pelvis and also works as a prevention of kidney problems and early prolapse of the uterus. Third: kneeling and lying on the fitball with the front of the torso. This pose is great for relieving back and lower back pain, and also improves blood circulation. It is important to say that all fitball exercises for pregnant women can be divided into three main large groups: these are muscle strengthening and stretching exercises, relaxation exercises, as well as Kegel exercises (training the deep muscles of the perineum, which is very useful during childbirth).

Simple exercises for pregnant women on the ball

Sitting on the ball, swing to the sides and back and forth. Make rotational movements of the hips - first clockwise, then counterclockwise. It may be more convenient to place the ball against the wall to stick to it.

Any swinging on the ball causes blood flow to the pelvic region and relieves tone. During pregnancy, if there is no threat of relapse, such exercises can be done to relieve tension and pain in the lower back and relax. During childbirth, movements on the ball will speed up the opening and facilitate the baby's progress through the birth canal.

Lean on the ball, kneeling, and relax your lower back, finding the most comfortable position. Get down on your knees and lie on the fitball with your arms crossed (the upper body should be comfortably placed on the ball). Now relax the muscles of your back, pelvis and abs as much as possible - this will relieve pain in the abdomen and back. During childbirth, this exercise will ease contractions.

It is convenient to do exercises on the ball to strengthen the muscles of the pelvic floor, that is, to strain and relax the muscles of the vagina and perineum.
Sit on a chair with a fitball between your legs. Squeeze the ball with your knees as if you are trying to bring your legs together. This movement stretches and strengthens the muscles of the perineum.
Tilts to strengthen the back and press. Sit on a fitball, spreading your legs to the sides for stability. Keep your hands on your waist and bend to the sides, then slowly turn the body to the left and right 15 times in two sets. Pain in the muscles during exercise is not allowed.
Take light - up to 1 kilogram - dumbbells. When balancing on the ball, bend your arms - they need to be strengthened, because you will have to withstand the load of childbirth, where you will need strong arms, and then you will need to carry the baby often and a lot.
We sit down in Turkish, take the fitball at chest level and squeeze it with our hands, straining the pectoral muscles. Elbows are directed to the sides. For the muscles of the chest and arms, it is also good to spread the arms with dumbbells to the sides while sitting on the fitball.

Now lying on your back, we keep one foot on the ball, the second "ride a bicycle." The same starting position, but with one foot we lean on the floor, with the other we roll the ball back and forth. These exercises give an outflow of venous blood and are good for varicose veins and edema.

Important!During classes, it is permissible to lie on your back for no more than 5 minutes so that the large vena cava is not squeezed by the uterus.

How to use a fitball to prepare for childbirth

The structure of the ball, unlike a chair or armchair, helps to relax the muscles of the back, pelvic floor and abs. That is why it may well replace a sofa or chair. Sit on the ball and sway slightly while reading, watching TV, or just chatting.

In some maternity hospitals, the use of fitballs is practiced. You may be able to take your ball to the delivery. After discharge, be sure to wash it with warm soapy water.

How does the ball help?

The ball softens the birth pain: if you move on the ball in rhythm with contractions, then they are easier to bear.
You can lean on the ball while kneeling. These positions relieve the pressure on the pelvis and give the baby room to maneuver - he can lower himself with each contraction.
On your knees, hug the ball. Rock your hips from side to side.
Lean on the ball while standing (the ball lies on the bed or table).
While you are sitting on or leaning on the ball, your partner can massage your lower back during contractions, which will ease the pain.

Fitball after childbirth

After childbirth, it is more convenient to sit on a half-mast ball than on a chair (especially if pain or stitches remain).
For posture, it is more useful to feed a child sitting on a fitball than on a soft sofa.
Swinging on the ball, you can not only tidy up the figure, but also soothe the baby.
You can use a fitball to work at a computer instead of an office chair, and for a growing baby, the ball will be one of the fun.

Pregnancy is a time of transformation for a woman. Not only her body is changing, but also her psychological state. In order to maintain muscle tone, a cheerful mood, and quickly return to shape after the birth of a child, you need to take care of your body, eat rationally and be sure to perform special gymnastics. Many are afraid to engage in any physical exercise at this time, and some are simply lazy. This is a big mistake. Moderate physical activity is necessary at any stage of pregnancy, if it proceeds without pathologies. Physical education will help to avoid excessive weight gain, reduce the likelihood of stretch marks, and keep the muscles of the expectant mother in shape. Fitball for pregnant women has gained great popularity.

This is because fitball exercises for pregnant women allow a woman to prepare her body for childbirth, strengthen her abs, perineal muscles, and develop a good stretch. The ball can become a faithful assistant in the process of childbirth.

Fitball is a special large ball for fitness. Its homeland is Switzerland, so its second name is the Swiss ball. It makes it possible to perform various exercises, as it can withstand heavy loads. You can sit on the fitball, lie down, you can jump with it. This versatile exercise tool is crafted from vibrant rubber. Fitball without fail has a built-in ABS anti-explosion system, which allows you to prevent its sharp blowing off and injuring a woman. Thanks to this, if the ball is accidentally pierced, it will not explode, but will gradually release air.

Fitball exercises for pregnant women allow you to cope with back pain that occurs due to increased stress on the spine of the expectant mother. These exercises have a definite advantage over strength training - they do not cause muscle pain and do not build them up. Before starting classes, you should consult your doctor. Gymnastics for pregnant women with a fitball has almost no contraindications, and many doctors recommend this type of exercise to women.

How to choose the right ball?

In order for fitball exercises for pregnant women to be useful, it is recommended to purchase it for yourself individually. Balls differ in parameters.

How to choose a fitball for pregnant women? To properly pick it up, you should sit on the ball. If the legs, bent at a right angle at the knees, rest freely on the floor, then the size is suitable.

You can choose a ball based on data such as the height of a woman and the diameter of the ball:

growth up to 1.52 m - diameter 45 cm;
1.52-1.65 m - diameter 55 cm;
above 1.65 - diameter 65 cm.

It is better to buy a fitball during pregnancy in specialized stores. It is easy to buy a fake in the markets, which can burst during class. In this case, the expectant mother may be injured by falling from the ball.

What is fitball used for during pregnancy?

Exercises for pregnant women with a fitball allow the expectant mother to:

relieve tension from the spine;
relax the muscles surrounding the spinal column;
improve the functioning of the respiratory system;
activate the circulatory system;
normalize the work of the heart;
increase blood circulation in all organs.

Classes with a fitball for pregnant women allow you to keep your pelvic muscles in shape. This makes it possible to minimize the likelihood of injuries, perineal ruptures during childbirth. Such exercises for pregnant women are an effective means of preventing diseases of the kidneys and bladder, prolapse of the uterus. During classes, the muscles of the back and the press are strengthened, which is a great advantage in the process of childbirth. Gymnastics with a fitball for pregnant women allows you to improve blood circulation in the uterus and, accordingly, improve the nutrition of the fetus. It helps prevent stagnation of venous blood, the appearance.

Fitball for pregnant women will be a good helper in everyday life. It can be used as a chair while watching TV or rocked on it. This allows you to cope with back pain and relax the muscles.

The ball will be useful for the expectant mother in childbirth. It allows you to reduce pain during contractions and economically expend your strength during this period. With short jumps on the fitball, there is an additional blood flow to the pelvic organs and, due to this, an accelerated opening of the cervix.

Fitball exercises for pregnant women are recommended to start after 12 weeks. In this period, the expectant mother is less likely to worry, and the likelihood of a miscarriage is minimal. Before starting classes for pregnant women on a fitball, you should consult a doctor. It will be very good if a competent instructor selects a set of exercises. It is advisable not to invent them yourself.

Fitball gymnastics for pregnant women has a minimum of contraindications, but they still exist. These include:

the threat of termination of pregnancy;
elevated;
severe back disease;
isthmic-cervical insufficiency.

Consider the features of exercises on the ball in different trimesters.

In the 1st trimester

Fitball exercises for pregnant women in the 1st trimester are usually not performed. During this period, it is recommended to minimize the physical load on the body of the future mother, so as not to provoke a miscarriage. This is especially true for those women who did not go in for any sports before conception.

If the expectant mother is accustomed to physical activity, then classes for pregnant women on the fitball can be started in the second half of the 1st trimester. In this case, it is recommended to use only those exercises that are designed specifically for women who are expecting a baby.

Fitball exercises for pregnant women in the 1st trimester are quite simple and are performed 3-4 times. At this time, it is important to dose the load correctly and not to overexert. Before starting training on the ball, you need to warm up the muscles. To do this, for 5 minutes they make swings with their hands, walk in place, turn their heads. If gymnastics with a fitball for pregnant women at some point begins to cause discomfort or pain to a woman, then classes should be interrupted and rested. During this period, you can load the muscles of the hips and shoulders, but the exercises with the press should be postponed until a later time.

Here are some of the exercises allowed during this period:

Lie on your back, bend your right leg and put it on the ball, leaning on it with your foot. The bent left leg should rest on the floor. Straightening the right leg roll the ball slowly back and forth. Repeat the same with the left leg.
Sit on a fitball, bend your arms with dumbbells at an angle of 90 °. Without unbending them, spread them to the sides and return to their original position.
Sit on the ball, legs wide apart. The torso should be slightly tilted forward. Rest your elbow on your thigh with one hand. The other, taking a dumbbell, bend at a right angle, while pulling the elbow and shoulder back. Next, you should straighten and bend your arm at the elbow again.

In the 2nd trimester

During this period, more intense exercises with the ball can be carried out, since the likelihood of a miscarriage has already decreased.

Fitball classes for pregnant women in the 2nd trimester include:

Stretching exercises;
Relaxation exercises;
Exercises for training the muscles of the perineum.

Stretching exercises

The first group includes exercises for the back muscles. To perform them, you need to sit on the ball, you can lean on it with your hands. Then the pelvis should be rocked, rotated, moved back and forth. Such skills will be useful in the future in childbirth. Fitball exercises for pregnant women, carried out in the 2nd trimester, will help a woman escape from pain in contractions. And during the period of bearing a child, they relieve pain in the lower back, relieve tension in the muscles of the back.

The following exercise will also help strengthen the muscles of the back: sit on the ball, turn the torso and touch the opposite leg as far as possible. The muscles of the shoulder girdle and lower back will become stronger if you tilt the fitball towards and away from you.

In addition, strengthening and stretching of the leg muscles is recommended. To do this, sit on the floor, spread your knees and squeeze the ball with them. This action must be repeated several times until slight fatigue appears. Then, sitting on the fitball, alternately with the right hand should reach the right foot, with the left hand - to the left foot.

To develop the muscles of the hands, you can squeeze the fitball in outstretched arms. The following exercise allows you to develop a stretch, strengthen the buttocks: you should lean on the ball with your chest, cross your arms under your chin, and alternately swing your legs.

Exercises for pregnant women on a fitball in the 2nd trimester should help strengthen the abdominal muscles. This should be done carefully, since increased loads on this area during the period of bearing a baby are prohibited. One of the recommended exercises: lean on the ball with your back and shoulder blades, bend your knees at an angle of 90 °, put your hands behind your head. Next, the upper body is lifted with a delay of a few seconds.

Relaxation exercises

Fitball classes for pregnant women must necessarily include relaxation exercises. To do this, lie on the ball with your chest, hugging it, kneeling and relaxing your back. The ability to relax will allow a woman to relax during childbirth, to save strength between contractions.

2nd trimester is the optimal period for classes. But from about 18 weeks during the exercise, it is recommended to wear a bandage, which will reduce the load on the back and abdominal muscles, as well as prevent stretch marks.

In the 3rd trimester

Gymnastics for pregnant women on a fitball in the 3rd trimester includes all the same simple exercises as in earlier periods. At this time, it is already difficult for the expectant mother to engage in physical education, but she is quite capable of the ball. Fitball exercises for pregnant women in the 3rd trimester are of great benefit, as they are aimed at strengthening the muscles of the abs, lower back, buttocks, perineum, arms and legs.

Most maternity hospitals already have such balls, and they really help a woman in childbirth. If she is prepared and knows well what to do with the fitball during childbirth, then the opening of the cervix occurs faster with the ball than without it. Fitball exercises for pregnant women in the 3rd trimester provide an opportunity for the expectant mother to learn all the wisdom of using it in childbirth.

At the end of pregnancy, if there are no contraindications, it is not recommended to completely remove physical activity. Even if it becomes difficult to practice, you can perform relaxing exercises for pregnant women in the 3rd trimester on a fitball. At the same time, the intensity of the load and the pace of the exercises must be carefully adjusted taking into account the term and characteristics of the organism of the expectant mother.

Physical activity during the period of bearing a baby is needed by the expectant mother. But it must be agreed with the doctor. Gymnastics on a fitball for pregnant women in the early stages allows you to strengthen your muscles, relieve tension from your back muscles, and in the 3rd trimester - prepare for childbirth.

Useful video: fitball exercises for pregnant women

In the third trimester, any physical exercise is the most difficult to perform. Therefore, at this stage of pregnancy, they are recommended - they are comfortable for the pregnant woman.

Even simple exercises on the fitball train posture, balance and help carry the weight gained during pregnancy, because during exercises on the ball for pregnant women those muscles are involved that do not strain during normal exercises.

The maximum duration of one fitball workout is 40 minutes. Classes on the ball should not cause or feelings of fatigue. If you experience stomach discomfort or dizziness, stop exercising and go out for some fresh air.

Simple exercises for pregnant women on the ball

Sitting on the ball, swing to the sides and back and forth. Make rotational movements of the hips - first clockwise, then counterclockwise. It may be more convenient to place the ball against the wall to stick to it.http://www.youtube.com/watch?v=wzO2qB5b-8I
Any swinging on the ball causes blood flow to the pelvic region and relieves tone. During pregnancy, if there is no threat of a breakdown, such exercises can be done to eliminate tension and pain in and relax. During childbirth, movements on the ball will speed up the opening and facilitate the baby's progress through the birth canal.
Lean on the ball, kneeling, and relax your lower back, finding the most comfortable position. Get down on your knees and lie on the fitball with your arms crossed (the upper body should be comfortably placed on the ball). Now relax the muscles of your back, pelvis and abs as much as possible - this will relieve pain in the abdomen and back. During childbirth, this exercise will ease contractions.

It is convenient to do exercises on the ball to strengthen the muscles of the pelvic floor, that is, to strain and relax the perineum.
Sit on a chair with a fitball between your legs. Squeeze the ball with your knees as if you are trying to bring your legs together. This movement stretches and strengthens the muscles of the perineum.
Tilts to strengthen the back and press. Sit on a fitball, spreading your legs to the sides for stability. Keep your hands on your waist and bend to the sides, then slowly turn the body to the left and right 15 times in two sets. Pain in the muscles during exercise is not allowed.
Take the lungs - up to 1 kilogram -. When balancing on the ball, bend your arms - they need to be strengthened, because you will have to withstand the load of childbirth, where you will need strong arms, and then you will need to carry the baby often and a lot.
We sit down in Turkish, take the fitball at chest level and squeeze it with our hands, straining. Elbows are directed to the sides. For the muscles of the chest and arms, it is also good to spread the arms with dumbbells to the sides while sitting on the fitball.

Now lying on your back, we keep one foot on the ball, the second "". The same starting position, but with one foot we lean on the floor, with the other we roll the ball back and forth. These exercises give an outflow of venous blood and are good for varicose veins and edema.

Important! During classes, it is permissible to lie on your back for no more than 5 minutes so that the large vena cava is not squeezed by the uterus.

How to use a fitball to prepare for childbirth

With the help of the ball, it is convenient to master different postures for childbirth - while still pregnant, you can determine your feelings and the most comfortable positions. Fitball will help to train vertical positions, and the use of the ball reduces the duration of childbirth by about an hour.

In some maternity hospitals, the use of fitballs is practiced. You may be able to take your ball to the delivery. After discharge, be sure to wash it with warm soapy water.

How does the ball help?

The ball softens the birth pain: if you move on the ball in rhythm with contractions, then they are easier to bear.
You can lean on the ball while kneeling. These positions relieve the pressure on the pelvis and give the baby room to maneuver - he can lower himself with each contraction.
On your knees, hug the ball. Rock your hips from side to side.
Lean on the ball while standing (the ball lies on the bed or table).
While you are sitting on or leaning on the ball, your partner can massage your lower back during contractions, which will ease the pain.

Fitball after childbirth

After childbirth, it is more convenient to sit on a half-mast ball than on a chair (especially if pain or stitches remain).
For posture, it is more useful to feed a child sitting on a fitball than on a soft sofa.
Swinging on the ball, you can not only tidy up the figure, but also soothe the baby.
You can use a fitball to work at a computer instead of an office chair, and for a growing baby, the ball will be one of the fun.

As you can see, such a simple projectile as a gymnastic ball for pregnant women can be a good help in preparing for the birth of a child.

Starting push-ups and pumping the press, if you have never done this before pregnancy, is currently unnecessary, but feasible training of the muscle frame and relaxation exercises are just what fitball can help with.

Fitball is an elastic and flexible ball for gymnastic exercises and aerobics. Initially, it served for the rehabilitation of patients with disorders of the musculoskeletal system. Soon fitball found its application in health facilities, fitness centers, as well as in training courses for expectant mothers.

The uniqueness of the ball is that it can be used to perform exercises for all muscle groups with a significant amplitude. Constant vibrations of the ball maintain muscle tone, while eliminating excessive stress on the spine.

Benefit

Fitball exercises for pregnant women are considered not only one of the most useful, but also safe - they are shown during the entire period of bearing a baby.

Important! Before starting training, you should consult with an obstetrician-gynecologist, especially in the first and third trimesters of pregnancy.

The positive effect of fitness with the use of a gymnastic ball for pregnant women is enormous:

Which is better to choose?

How not to make a mistake and choose the right fitball? The gym ball should be chosen taking into account individual characteristics - only in this case it can be used without risk to the health of the expectant mother.

Dimensions

The parameters of the fitball directly depend on the build of its owner. First of all, height is taken into account, which correlates with the diameter of the ball as follows:

You can also use a technique based on calculating the parameters of the hand (length from shoulder to fingertips):

Nevertheless, these standards are advisory in nature and vary for different manufacturers - in addition to height and arm length, they also pay attention to the overall build of the figure. Usually, a ball that reaches the middle of a woman’s thigh is good. It is also necessary to try landing on a projectile - ideally, when a right angle is formed between the torso and thigh, and the feet completely rest on the floor.

Reference! For beginners, it is advised to choose a size slightly smaller than recommended to avoid falls and injuries.

Material

The fitball must be made of high-quality rubber according to the technology of manufacturing sports equipment with increased safety BRQ and equipped with an anti-explosion ABS system. Such balls will not explode under any circumstances and will withstand a weight of up to 300 kg.

A well-made fitball must meet the following parameters:

Elastic material.
The thickness of the rubber is at least 6 cm.
Invisibility of joints and seams.
Protection against static electricity.
Nipple hidden in a special recess.

Texture

The surface of the ball can be different:

Smooth Fitballs: suitable for active fitness for pregnant women, it is also worth taking them to the hospital.
Massage: contain special spikes and thickenings designed for intensive massage. They will help the expectant mother to cope with pain in the spine on her own and become assistants in the fight against cellulite.
Important! Classes on such a ball can be painful and have additional contraindications - you should consult your doctor.

Color spectrum

The choice of colors is quite extensive. You can choose a ball to match the design of the nursery where the newborn will live, or choose a projectile with bright patterns for games and activities with the baby. The shade, of course, should be liked by the expectant mother and evoke positive emotions.

Experts advise choosing calmer colors - they are preferred by serious manufacturers. Too bright colors sometimes indicate a low-quality product.

Where is the best place to buy?

The ball should be chosen in specialized sporting goods stores, where the sales assistant will talk about all the advantages, recommend the necessary parameters and be able to inflate the ball right in front of the buyer to make sure there is no marriage. It is best to contact the official dealer of a well-known manufacturer (Togu, Reebok, Ledraplastic) directly.

If the ball is ordered in an online store, you should carefully study its description and view the photo in an enlarged format. This will help you see the quality of the seams and the blow hole. It is worth contacting only trusted sites.

Choosing a fitball is a responsible task for a future mother. A properly selected projectile will become an indispensable tool for maintaining vitality during pregnancy and will brighten up the everyday life of a woman and her baby.

Useful video

Watch a video on how to choose a fitball for a pregnant woman:

The time of pregnancy is very valuable for every woman. The expectant mother should lead a proper lifestyle: eat well, monitor her daily routine. And modern doctors also advise not to forget about physical activity. Now I want to talk about what fitball exercises for pregnant women will be useful and will bring not only pleasure, but also some kind of relief.

To be or not to be?

Women who have always kept their body in good shape should not relax during pregnancy. However, the complex of loads should be completely different. So, on a fitball it is completely safe for both mom and baby. Moreover, properly selected exercises can help stretch muscles (which is very useful during contractions and during childbirth), perfectly reduce back pain (which is very important for women, especially in the last trimester), normalize high blood pressure and generally give the body strength and energy. Modern doctors say that a pregnant woman, if she is all right, should not lie in bed as if she were sick. She must move and lead a moderately active lifestyle.

About the ball

Before looking at various fitball exercises for pregnant women, it is worth noting that such an interesting ball was invented in Switzerland and widely used to facilitate contractions and childbirth. A little later, they began to use it more widely, as sports equipment, without regretting it at all. Classes on such a ball are suitable for all women, there are no contraindications here. However, this applies only to those women whose pregnancy proceeds without complications. Otherwise, when starting any new activity, you should definitely consult with a gynecologist and ask permission for classes from him. It is important to note that fitball classes will appeal to those ladies who want to avoid extreme physical exertion on the body. After all, the exercises themselves perfectly relax the muscles, while training the unborn baby!

How to choose a ball?

Looking after a fitball for pregnant women, how to choose the right ball - that's what a woman should be interested in first of all. So, everyone knows that balls differ in size. What is suitable for a woman? If the fitness balls are inflated in the store, the best option is to simply sit on top of it and look at the location of the legs. If the knees are bent at a right angle - the ball is made just for this woman. But what if the fitball is packed in a box on the sales shelves? To do this, you just need to find out its size and correlate it with your height. So, if a lady's height is below 152 cm, she needs a ball with a diameter of 45 cm. If the height is from 153 to 165 cm, so to speak, average, it is better to take a ball with a diameter of 55 cm. For tall women whose height is above 165 cm, the size is suitable fitball 65 cm. It is also important to recall that it is better to buy any sports equipment, including similar balls, in certified stores. This is the only way to protect yourself from fakes, and your health from various injuries when using low-quality goods.

First trimester

What should be the load in Since this period is considered by doctors to be the most dangerous: there is a great threat to such a fragile nascent life, and the mother does not feel too well, it is better not to do any strength exercises, classes should be aimed at relaxing the body. No stress and exhausting workouts!

Second trimester

This period is characterized by the fact that the terrible state of the mother associated with toxicosis is behind. The baby is already felt in the tummy, but it still does not cause any inconvenience. It’s good to actively start exercising on the fitball, choosing a wide variety of exercises for yourself. However, only from the complex for pregnant women.

third trimester

The woman should also spend the last trimester of pregnancy actively, even though the baby may cause some inconvenience. However, this is not a reason to abandon the fitball. On the contrary, during this period, exercises with the ball will help reduce back pain and relax. In addition, such classes are an excellent preparation for the period of labor and even the birth itself, when the woman herself will know what is best for her to do to relieve the pain.

Basic postures

Exercise block 1: stretching and strengthening muscles

You need to start simple. So here too. The first exercise, which, however, will perfectly help relieve pain and distract a woman during contractions: you need to sit on the ball, while resting your hands on it if you wish. Now you need to make small swinging back and forth, small rotational movements both clockwise and counterclockwise. This exercise will help the uterus open up faster in the future, and childbirth will go faster. We go further. Now you need to do it well, because it will be very necessary during childbirth. To do this, a woman sits on the floor, spreads her legs and places a fitball between them. Now, several times in a row, she must squeeze it well with her legs. However, this must be done slowly. The exercise stops when the lady feels tired. At this stage, you can slightly stretch the muscles of the back and hips. To do this, the pregnant woman needs to sit on the ball and rest her feet well on the floor. Now, with the opposite hand to the leg, you need to reach the foot. At first glance, this is easy to do, although in reality everything is different. This exercise is a great stretch for a woman. Fitball exercises for pregnant women can also train a woman's hands. This will come in handy already for the postpartum period, when the baby will constantly be in his mother's arms, while gaining weight. So, you need to take the ball on outstretched arms and gradually squeeze it. It is also good to train the spine. To do this, you need to put the ball in front of you, lean towards it, rest your hands on it and roll it towards you, then away from you. It is important here not to run after the ball, but to roll it as far as possible, standing in one place. And, of course, you need to train the stomach during pregnancy. To do this, you need to lie with your back on the fitball (namely with the shoulder blades), while the legs must be bent at the knees, creating a right angle with them. Hands are placed behind the head. A woman should raise her stomach up several times, while lingering in the upper position for a couple of seconds. Exercises (fitball for pregnant women) on the video will help to understand this perfectly.

Exercise block 2: relaxation

It is also important for a woman to be able to relax properly. To do this, the pregnant woman needs to sit on the floor, and place the ball directly in front of her. Now you need to hug the fitball and get on it as comfortably as possible. That's all. A woman can stay in this position for as long as she likes. So she just rests. It is important to say that a lady needs to be able to relax in order to more easily endure the period of contractions. Therefore, it is important to train this exercise from the very beginning of pregnancy.

Exercise block 3: Kegel exercises

How else can you use fitball during pregnancy? For training the internal muscles of the pelvis. Great helpers in this will be Kegel exercises, which are named after the doctor who first proposed them. So, the bottom line is that a woman will train the multilayer muscles of the pelvic floor, constantly squeezing and unclenching them. Of course, you can do this without a ball, but otherwise there will be more benefits. To do this, the pregnant woman should sit on the ball and begin to squeeze the internal muscles, while, as it were, pressing into the ball. Now you need to linger in the most extreme state of the muscles for several seconds and begin to gradually relax, as if rising up. You need to do this several times in one sitting, but it is better to repeat the approaches as often as possible. If, after all of the above, a woman still doubts the usefulness of the ball, you can advise her to read various reviews. Fitball for pregnant women is used by so many expectant mothers who receive not only great benefits from classes, but also pleasure, which is important during pregnancy.