Fitball for pregnant women: safe physical exercise for expectant mothers

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During pregnancy, a woman's body undergoes serious changes and is subject to stress. To relieve tension and strengthen muscles, doctors recommend performing simple exercises during this important period of life.

Fitball exercises have become very popular. This is a large rubber ball that is used for fitness training. For pregnant women, this is the best option, allowing you to exercise in comfort and without much physical exertion.

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.

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.

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.

Expert opinions

Natalya Lelyukh, famous Ukrainian gynecologist, author of articles on women's health in online magazines

A doctor with extensive professional experience, Natalya, advises not to be intimidated by physical training during pregnancy. The main thing is to adhere to simple rules and recommendations of your doctor, and also not to overdo it.

Elena Lyzlova, obstetrician-gynecologist, OFD expert

In his articles, a professional obstetrician with impressive experience not only approves of training during this period, but also says: “Future mothers who choose to do nothing for the entire 9 months risk not only gaining significant weight, but also complicating the course of pregnancy and generic activity .

Boris Petrikovsky, professor in the field of obstetrics-gynecology and fetal medicine

A well-known specialist says that most of the exercises performed before pregnancy can be performed during this period, but with less intensity and stress. Contact sports, cycling, horse riding, sprints and marathons are completely banned.

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.

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 is fitball?

Fitball is a ball. But the ball is special, designed for gymnastic exercises. It's big and bright. Made of special rubber with a built-in Anti-Burst System (ABS - anti-burst system).

Thanks to this same ABS, the fitball does not deflate suddenly and does not burst due to mechanical damage. What protects you from injury while training with a Swiss ball. This is the second name for fitball. Because it was invented in Switzerland.

No matter how much you weigh, you can confidently trust the strength and shock absorption of the fitball.

Exercises on a fitball help strengthen muscles and improve blood supply to all internal organs of a pregnant woman

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.

The advantages of this type of gymnastics

Why should you prefer fitball exercises to other types of gymnastics during pregnancy?

Specialists from various gyms and correctional centers have noted that vibrations during these exercises and the shock-absorbing 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.

The fitball relaxes, relieves tension, relieves stress on the spinal column, strengthens the muscles of the abdominals, hips, and perineum. Pregnant women need all this not only in order to bear and give birth to a healthy child without any problems, but also for the speedy recovery of already accomplished mothers after childbirth.

And thanks to Kegel exercises, designed to work out the pelvic muscles (which cannot be strengthened in any other way), when the time comes, your baby's head will turn exactly as it needs to in order to pass through the birth canal smoothly.

Since there are a number of contraindications for training with a gymnastic ball, you should consult your doctor before starting them.