by Catherine Cram Postpartum Fitness Expert

Question:

Can I use an exercise ball during pregnancy?

Answer:

The exercise ball is safe to use during pregnancy and can help to make some exercises more comfortable to perform, as long as you keep the following tips in mind:

• Avoid any exercises that require a lot of balance on the ball. It is helpful to position the ball against a wall to help with stability.
• Eliminate any exercises that require you to raise up from the ball (such as sit ups). That movement places too much stress on the abdominal wall and low back. A better abdominal strengthening exercise on the ball is a reverse curl using a resistance band. Sit on the ball and lean forward, securing the band under the feet and grasp the ends of the band 4 to 5 inches above the feet. There should be some resistance as you hold the band in the bent forward position. Slowly lean back, keeping your back straight as you bend from the hips. You should feel resistance from the band as you lean backward. Hold for five seconds (keep breathing as you hold) once you are leaning about 30 degrees beyond a sitting position. Repeat 10 to 12 times. You can increase the difficulty of this exercise by using a thicker band or tightening the resistance.
• Choose a ball big enough to comfortably allow you sit with your knees at a 90-degree angle. Make sure that the inflation is firm enough to sit securely.
• Be creative and incorporate the ball in prenatal exercises such as pelvic tilts and squats. The ball provides a soft, comfortable position to sit in while tilting the pelvis forward, backward and in gentle circles.