The benefits of training on a fitball for pregnant women, effective exercises

Long gone are the days when expectant mothers were prescribed peace, only peace and nothing but peace. Scientists and doctors have long found out that moderate and proper physical activity is beneficial for both the expectant mother and her baby. We wrote about Nordic walking and yoga for pregnant women. Now let’s talk about such a necessary and deservedly popular invention as a fitball.

If you didn’t exercise on a fitball before pregnancy, now that you’re expecting a baby is the time to start. After all, a large inflatable ball is an excellent sports equipment that is suitable for expectant mothers with absolutely any level of physical fitness. Even if you can’t stand physical education since school, still try to do at least a couple of exercises on a fitball. And you will probably like it.

In addition to the pleasure of exercising, the advantages of fitball include:

• relatively low price: even the most “sophisticated” and “tuned” copies from famous manufacturers cost about 2000 rubles, and simpler samples can be bought for 400 - 500 rubles;
• gentle load on the body;
• the ability to train different muscle groups;
• ease of exercise (you don’t even have to go to the gym, you can do it on your own);
• safety: a high-quality fitball can easily withstand loads of up to 150 kg and above (manufacturers indicate in the documents for fitballs a cosmic 600 - 1000 kg).

As for the shortcomings, even the most biased critic can probably only find fault with the fact that the inflated fitball takes up quite a lot of space.

Features of the device

A fitball is a gymnastic ball made of rubber. It is used in fitness classes, performing a whole range of exercises. You can sit on it without fear, because the product can withstand enormous loads and will not explode. Even in the event of an accidental puncture, the ball comes down slowly, so it does no harm.

Fitball for pregnant women is a real find. When performing exercises on it, it is possible to reduce the load placed on the spine, as well as get rid of nagging pain localized in the lumbar region. Among the benefits of such training are the following:

• improvement of general condition;
• strengthening muscle tissue;
• no pain when performing exercises;
• almost complete absence of contraindications.

True, you should not approach classes carelessly. Before starting exercises, you should consult with your trainer and doctor. Only after approval of these actions by specialists can you safely proceed directly to the classes themselves.

A fitball is a large gymnastic ball made of rubber.

Fitball training allows you to minimize pain in the lumbar region, improve your body’s health and prepare it for childbirth.

Let's take stock

Although a gymnastic ball is very useful during pregnancy, its use may still be limited by some contraindications. If the gynecologist observing a woman before and after childbirth allows the use of a gymnastic ball, then soon there will be one more family member in the house and his name will be fitball.

The baby and mother will race to play and exercise on it. After all, it is also a good way to pass the time with the whole family doing something useful.

I hope you will soon get a muscle-friendly assistant. Who already has a fitball? Share your feelings: is it really so indispensable during pregnancy and after? We are waiting for your comments!

Bye bye!!!

Indications and contraindications

Pregnant women often suffer from pain in the lumbar region. Exercises for pregnant women on a fitball can significantly alleviate the condition and bring considerable benefits:

• fatigue and general tension are eliminated;
• the ligaments and muscle tissues that support the spine relax;
• the activity of the respiratory organs is stimulated;
• the functioning of the heart and blood vessels is normalized;
• metabolism and blood circulation are stimulated.

Exercising with a ball allows you to improve your mood and maintain the muscles in the pelvic area in proper condition. Due to this, it is possible to prevent injuries and ruptures that often occur during childbirth. Thanks to regular exercise, the risk of prolapse of the reproductive organ and the development of pathologies of the genitourinary system is reduced. Such training is recommended for all pregnant women, especially if they suffer from pain in the lumbar region. The main condition is to make sure that there are no contraindications to such physical activity.

When using a fitball during pregnancy, a woman prepares for the upcoming birth. Moreover, the projectile is used not only at home, but also directly in the delivery room itself. Such preparation for childbirth helps to endure contractions much easier. In addition, blood flow in the pelvic organs improves and the opening of the reproductive organ occurs much faster.

Among the contraindications to performing exercises on the ball are:

• increased tone of the reproductive organ;
• threat of spontaneous miscarriage;
• a history of spinal diseases;
• isthmic-cervical insufficiency.

Even if there are no contraindications, it is better for pregnant women to first consult with a gynecologist. During the postpartum period, absolutely everyone can use the ball.

What if I use a pregnancy fitball for the first time?

When you first sit on the exercise ball, have someone hold the ball behind you (especially if you are already heavily pregnant). This will help you learn how to balance on the ball. When exercising with a fitball for pregnant women, do not wear slippery shoes or socks. It is best to practice barefoot. Place your feet approximately 60 cm apart. Then place one hand on the back of the exercise ball and then lower yourself and sit on it. If you are comfortable, place your hands on your knees and try to rock your pelvis from side to side or back and forth. Then try to spring a little. If you feel unsteady while making these movements, hold on to your assistant. Or place a chair in front of you, with the back facing you, and hold on to the backrest. If you want to use an exercise ball, make sure you have enough space and nothing is in the way. Exercise slowly and carefully. Breathe evenly and stop the exercise if you feel pain or discomfort.

Choosing a ball for practice

In order for training with a fitball to bring only benefits and positive emotions, you need to choose the right equipment. Maternity balls must meet a number of requirements. Initially, you need to check how comfortable it is to sit on them. The size is selected in a fairly simple way: the woman simply needs to sit down on the product. If the knees bend at a right angle, and the legs are resting on the floor, then the projectile fits perfectly. Also, when choosing, you should take into account your own height:

• for short girls no more than 152 cm, the diameter of the ball should be 45 cm;
• for women whose height does not exceed 165 cm, a projectile with a diameter of 55 cm is suitable;
• For ladies taller than 165 cm, fitballs with a diameter of 65 cm are considered the best option.

You should choose balls for pregnant women at specialized retail outlets. It is extremely important to make sure that the product has a certificate confirming its quality. There are many counterfeit products on the markets that will not bring any benefit, and more importantly, can cause significant harm. For example, the ball may simply burst when a woman performs an exercise.

What it is?

Fitball is an elastic and flexible ball for gymnastic exercises and aerobics . Initially, it served for the rehabilitation of patients with musculoskeletal disorders. Soon fitball found its use in health institutions, 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 significant amplitude. Constant vibrations of the ball maintain muscle tone, while eliminating unnecessary stress on the spine.

Effective exercises depending on the trimester

The complex of physical activity should be selected taking into account the trimester. At the same time, training tactics will differ significantly. In the 1st trimester, exercise on a fitball is not advisable for pregnant women, especially if the expectant mother has never been a fan of physical activity before. Due to sudden stress, the risk of spontaneous miscarriage increases.

If fitness has previously been an integral part of life for the expectant mother, she tolerates physical activity well, she can start training in the second half of the trimester. The main thing is to choose a set of exercises designed specifically for pregnant women. Classic exercises aimed at eliminating discomfort in the back are not suitable in this situation.

The first trimester is considered the most dangerous. During training, you need to exercise maximum caution; you should not perform more than four approaches. Uniform load distribution is of particular importance.

Before performing exercises at home, you need to prepare your muscles. To this end, you need to do the following:

• turn your head to the sides;
• walk around in one place;
• wave your hands.

A set of effective ball exercises for pregnant women is as follows:

1. The woman lies down on a flat surface. Her right leg is positioned on the fitball so that her foot rests on the ball. The second leg bends, resting on the floor, and the right leg slowly straightens. The projectile rolls back and forth. The same steps are repeated for the second leg.
2. A pregnant woman sits on a ball and takes dumbbells. He bends his arms strictly at a right angle and spreads them to the sides. Performs a rotational movement, then returns to its original position.
3. The girl sits on the ball and spreads her legs to the sides. Her body leans forward a little. With her right hand she rests on her legs. In the second he holds a dumbbell. He bends his left arm and pulls it back a little along with his shoulder. After this, he bends the elbow several times and straightens it. Performs similar actions with the second hand.

In the 2nd trimester, fitball exercises for pregnant women become intensified. The load is gradually increased. The complex includes exercises aimed at achieving the following results:

• stretching;
• relaxation;
• strengthening the muscle tissue of the groin.

For pregnant women, the exercises are quite possible. During training, the following actions are performed:

1. The girl sits on the apparatus, resting her hands on the fitball. The pelvis rocks back and forth.
2. Sitting on the ball, performs body turns. At the same time, the woman tries to reach the opposite leg.
3. A pregnant woman sits on the floor and spreads her legs as far as possible. She needs to squeeze the ball between them. You need to relax the muscles and tense them by squeezing the projectile repeatedly. True, you can’t overdo it.

In the 3rd trimester, fitball for pregnant women allows you to prepare for the upcoming birth. The load is reduced to a minimum. The same complex is performed as during the first trimester. It is also possible to practice according to the second scheme, but simplifying it as much as possible. The number of approaches is reduced; excessive load is not needed at this stage.

What are the benefits of exercises with a fitball for expectant mothers?

Any light physical activity is useful for pregnant women as a prevention of circulatory disorders in the lower extremities, shortness of breath, deposits in the form of excess weight and swelling. And in this regard, exercising on a fitball can be an excellent choice, and also bring pleasure.

But exercises with a fitball also have their own inherent advantages:

• Fitball will be an excellent prevention of stretch marks, which often appear in the last trimester of pregnancy.
• Rocking on the ball improves the flow of lymph and venous blood, also normalizing intestinal motility.
• During classes, the activity of the circulatory system is activated, which ensures complete enrichment of the internal organs of mother and child with oxygen.
• The vestibular apparatus is trained.
• Flexibility develops.
• The back muscle corset is strengthened and correct posture is developed. Even just sitting on an inflatable ball is already useful, since it has a beneficial effect on your posture. In Scandinavian countries, a fitball is often used instead of a chair.
• The muscles of the perineum are strengthened, which reduces the risk of injury during childbirth.
• The risk of developing hemorrhoids is reduced.
• Fitball exercises help you relax and relieve stress.

Workouts after childbirth

Exercises with a ball will bring enormous benefits during the postpartum period. The main goal of the exercises is to strengthen the back and abdominal muscles. The following actions are performed:

1. The woman lies down on a flat surface and places her outstretched legs on a fitball. Produces tension in the pelvic muscles. The pelvis raises to the level of the whole body. It remains motionless for several seconds, after which it slowly, without sudden movements, falls down, returning to its original position. Performs up to 20 approaches in total.
2. The girl places her chest on the apparatus and rolls either to the lower abdomen or to the neck. Then performs the same movements in the opposite direction. During training, you should feel the muscles tightening.

If the baby was born by caesarean section, you need to wait until the wound has completely healed. Only after this can you begin classes.

Gymnastics for pregnant women using a fitball brings great benefits. The main thing is to be careful, perform the exercises strictly according to the instructions and consult a doctor. Only with this approach to training will they not cause any harm.

Quality control

How to make sure that the selected fitball is of high quality?

1. The seams of the ball are invisible when inflated and do not cause discomfort when in contact with the exercise machine.
2. The ball inflates evenly and when finished corresponds to the stated size.
3. The material contains an antistatic agent and dust does not stick to its surface.
4. Good material is warm to the touch.
5. The nipple covering the inflation hole is completely pressed into the surface and cannot be felt.

How much does a fitball cost? The price is affected by its diameter, configuration and color. A ball for home training can be purchased for an average of 600–1200 rubles.

How to choose the right one

There are various things you can do at home to relieve back pain and your general condition. But before you try to cope with the problem yourself, you should contact your gynecologist and find out whether massage is possible for pregnant women, and also ask whether fitball is allowed.

For successful training, you need to choose the right gymnastic ball. It is optimal if, when sitting on the ball, an angle of 100 degrees is formed between the thigh and shin. Many people buy fitballs online, so there is no way to sit down and measure the angle. In this case, pay attention to the height and size of the ball.

Below are the best options when buying a ball:

• girl height up to 152 cm - a suitable ball with a diameter of 45 cm;
• from 152 to 165 cm - 55;
• 165-185 cm - 65 cm;
• from 185 to 202 - 75 cm;
• over 2 meters - 85 cm.

It is equally important to pay attention to the price of the fitball, since cheap ones are usually made of low quality rubber, so they will not last long. It is recommended to choose a device that is sold with the pump. The fitball must be stored in a place where there are no heating devices or batteries nearby. Also, do not place the ball near sharp objects.

Where is the best place to buy?

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

If the ball is ordered from an online store, you should carefully study its description and look at the photo in an enlarged format. This will help you see the quality of the seams and the inflation hole. You should only contact trusted sites.

Choosing a fitball is a responsible task for an expectant mother . The right equipment will become an indispensable tool for maintaining vitality during pregnancy and will brighten up the everyday life of a woman and her baby.