Do This Exercise Ball Workout to Tone Your Core Muscles During Pregnancy

FITNESS  |  August 31, 2017
  • Easy exercise ball workout for pregnancy
    1 / 5 Easy exercise ball workout for pregnancy

    Ready for more than just stretching exercises? Try these fitball exercises suggested by Caroline Chua, senior physiotherapist with the rehabilitation department at KK Women’s and Children’s Hospital.

    Like pilates, fitball exercises help strengthen and tone your core muscles to brace and support your spine, shoulders and pelvis. Using the fitball also encourages better posture and balance, and helps prevent joint stiffness and muscle tightness.

    As always, safety is important. Find an open area where the ball will not bump into the wall or furniture, and be sure to use an anti-slip mat so it doesn’t roll away, Caroline says.

    Don’t forget to check with your doctor before you begin an exercise routine.

    Photo: 123rf.com

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  • BALL SQUAT
    2 / 5 BALL SQUAT

    Step 1 Straddle the ball while standing and rest your hands on top of it.

    Step 2 Bend your knees to squat, holding the position for five seconds before standing up straight. Repeat this 10 times.

    Workout photos: Young Parents

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  • SITTING LEG LIFTS
    3 / 5 SITTING LEG LIFTS

    Step 1 Sit upright on the fitball with feet flat on the ground. Rest your hands on each side of the ball to stabilise yourself. Use your core muscles to gently bring your belly button in.

    Step 2 Lift and straighten one leg, holding it up for five seconds before bringing it back down. Repeat this 10 times with each leg, alternating between the two.

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  • BALL PUSH-UPS
    4 / 5 BALL PUSH-UPS

    Step 1 Kneel with the fitball in front of you. Extend your arms straight out, shoulder-width apart, and rest your hands on the ball.

    Step 2 Bend your elbows to slowly lower your body towards the ball. Hold the position for five seconds before straightening your arms to push your body back upright. Do 10 repetitions.

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  • FITBALL LEG LIFTS
    5 / 5 FITBALL LEG LIFTS

    Step 1 Lie on your side with one arm straightened against the ground and supporting your head, and the other in front of your chest to support yourself. Grip the fitball between your legs.

    Step 2 Lift both legs up with the ball and hold the pose for five seconds before bringing them back down. Repeat this 10 times.

    This article first appeared on www.youngparents.com.sg.

    (Also read: Doing Yoga While Pregnant? Make These Modifications)

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