Pregnancy is a stage of great physical and emotional changes for women. Staying active and doing specific exercises can make a big difference, especially in the preparation for childbirth and postpartum recovery. Among the best options for strengthen the pelvic floor, the pilates ball or fitball is presented as an ideal tool.
Benefits of ball exercises for pregnant women
Perform ball exercises During pregnancy not only improves Mobility, but also contributes stability y equilibriumSome of its main benefits include:
- Strengthening the pelvic floor: helps prevent urinary incontinence and facilitates labor.
- Back pain reduction: improves posture and relieves lower back tension.
- Greater flexibility and pelvic mobility: essential for dilation and the birthing process.
- Improved blood circulation: prevents swelling in legs and feet.
- Promotes relaxation: The ball allows for gentle movements that reduce stress and anxiety.
How to choose the right pilates ball?
Selecting the correct ball size is key to a successful practice. safe y effective:
- 55 cm diameter: for women with a height less than 1.60 m.
- 65 cm diameter: for heights between 1.60 m and 1.75 m.
- 75 cm diameter: ideal for those taller than 1.75 m.
It is advisable to choose a ball with explosion proof system for added security
Pelvic floor exercises with ball for pregnant women
These drill are designed for strengthen the pelvic floor, improve posture and promote pelvic mobility.
1. Pelvic rocking
Sitting on the ball with your back straight and your feet firmly planted on the floor, gently move your pelvis back and forth. This movement helps relieve pressure on the lower back and make the pelvic area more flexible.
2. Circular movements
From the same position, make circular movements with the pelvis in both directions. This improves hip mobility and prepares the pelvis for childbirth.
3. Bridge exercise
Lying on your back with your feet resting on the ball, slowly raise your pelvis, activating the pelvic floor and abdominal muscles. Hold the position for a few seconds and lower yourself back down. control.
4. Assisted squats
Place the ball between your back and the wall, bend your knees and slowly lower yourself down, making sure your back slides over the ball. This exercise strengthens legs, glutes and pelvic floor.
5. Leg raises with support on the ball
Lying on your side with one leg on the ball, gently raise the other leg. This exercise strengthens the muscles of the pelvis and thighs.
6. Bent posture with hip stretch
Rest your arms on the ball as you lean forward, keeping your spine aligned. It is Excellent to stretch the lower back and relax the pelvis.
Ball exercises to induce labor
In the last weeks of pregnancy, the pilates ball can facilitate the positioning of the baby and stimulate the dilation process.
- Soft bounces: Sitting on the ball, bounce slightly to stimulate the pelvis and facilitate the engagement of the baby.
- Wide circular movements: They promote the opening of the pelvis, helping in dilation.
- Lateral swings: improve pelvic mobility and relieve back pain.
Tips for safe training
- Consult your doctor before beginning any exercise program.
- Perform movements in a controlled manner and avoid exercises that cause discomfort.
- Practice on a stable surface and in a safe environment.
- Hydrate well and listen to your body at all times.
Performing pilates ball exercises during pregnancy is a great way to stay active, strengthen your pelvic floor, and prepare for childbirth. Following a proper routine, supervised by a Experience If necessary, multiple benefits can be achieved that will help both during pregnancy and postpartum.
