Pregnancy exercise with a yoga ball
During pregnancy, Yoga ball exercise is considered one of the greatest workouts that work on your core and your pelvic floor too. Whether you call it a yoga ball, a fit ball, a Swiss ball, a pregnancy exercise ball or a birth helping ball, all are same, a ball that you may use as part of your pregnancy workout routine that will work your core without you having to do a sit-ups’ type exercises. You can enjoy your TV shows on sitting on it and can exercise in a gentle and unique way during pregnancy.
To ease the discomfort of pregnancy backache you just need to bounce gently on your yoga ball and circle your hips in both directions to draw a figure of number eight (8) and if you try to lean over your yoga ball to stretch out your back you get relief from backache too.
Yoga ball can be used as a birth ball during labor too. The yoga ball is a simple, inexpensive item of pregnancy exercise equipment but before you buy your yoga ball make sure you choose a pregnancy exercise ball that is the right size for you. Be sure that when you sit on a yoga ball your feet should be flat on the floor and your knees should be in a comfortable right angle with your thighs parallel to the floor. And your pelvis, shoulders, and head should be vertical. For this rule choose a 45 cm fit ball if you are less than 5 ′ tall, a 55cm ball if you are between 5′ and 5’6 and a 65cm ball if you are between 5’6 and 6′. Generally, a fully inflated 55cm exercise ball is 22 high and full inflated 65cm ball is 26 high. It’s not just about the size, make sure your fitness ball is properly inflated if it squashes down too much when you sit on it your exercises will be slightly easier but not so effective.
if you are not an exercising person and going to exercise the first time you can choose a softer ball and increasing the firmness as your strength and fitness improve. One more thing a fully inflated fitness ball should be quite firm and require you to fully engage your core muscles to stay upright but do keep in mind too that If you over inflate your yoga ball it will become a lot more wobbly and unstable when you sit on it! Always get clearance from your doctor before starting any exercise during pregnancy. Good Luck! Â
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