At Croydon Pilates, we wanted to discuss the best antenatal Pilates ball exercises that we give our clients.
Pregnancy can be a tough journey through the ups and downs of hormones, morning sickness, weight gain, and joint pains. However, pregnancy can also be an amazing journey where you feel empowered as a woman. Doing the right exercises can really help, and as Pilates instructors, osteopaths and physiotherapists, we reckon that we have a pretty good idea what might work.
One thing to mention is that the body undergoes a lot of changes during pregnancy. This causes many women to experience discomfort, particularly in the back, hips, and pelvis. Pilates and exercise during pregnancy is good, and recommended. It can help alleviate some of these discomforts, improve posture, and generally make you feel more mobile. Pilates, particularly using a stability ball (often referred to as a Pilates ball, or Swiss ball), is a great way to exercise.
Benefits of Pilates Ball Exercises During Pregnancy
- Prepared you for birth: Doing the right exercises can help you prepare and relax your body for birth.
- Improves Core Stability: Strengthening the core is helpful during the earlier stages of pregnancy but any core control work can be good.
- Enhances Flexibility: Pilates exercises can be tailored to help keep you mobile, ideal if you are getting stiff in some parts of your body.
- Promotes Better Posture: As your tummy gets bigger, posture can suffer. However, Pilates ball exercises really help to maintain good upright posture.
- Supports Pelvic Floor Health: Strong pelvic floor muscles are very useful during the whole birth process, especially if forceful techniques are required during birth. It can also help prevent issues of weak pelvic floor muscles after birth.
- Reduces Stress and Enhances Relaxation: Gentle ball rotations and movements and controlled breathing is a great way to relax and get into the right mindset for birthing.
Top Pilates Ball Exercises for Pregnancy
1. Pelvic Tilts on the Ball
- How to do it: Sit on the Pilates ball with your feet flat on the floor and your knees bent at a 90-degree angle. Gently tilt your pelvis forward and backward, engaging your core muscles as you move.
- Benefits: This exercise strengthens the lower back and pelvic floor, and helps relieve lower back pain.
2. Seated Ball Circles
- How to do it: Sit on the ball with feet hip-width apart. Gently move your hips in a circular motion, first in one direction and then the other. Keep your movements slow and controlled.
- Benefits: Enhances hip mobility, strengthens the core, and improves balance.
3. Wall Squats with the Ball
- How to do it: Place the ball between your lower back and a wall. Slowly lower your body into a squat position, keeping your knees behind your toes, and then return to standing.
- Benefits: Strengthens the thighs, glutes, and core while supporting proper posture.
4. Bridge on the Ball
- How to do it: Lie on your back with your feet on the ball and knees bent. Slowly lift your hips towards the ceiling, squeezing your glutes at the top, and then lower back down.
- Benefits: Strengthens the glutes, hamstrings, and core, while also helping to stabilize the pelvis.
5. Cat-Cow Stretch with the Ball
- How to do it: Kneel on the floor with your hands resting on the ball. Arch your back (like a cat) and then gently lower your back into a slight curve (like a cow).
- Benefits: Increases spinal flexibility, relieves tension in the back, and promotes relaxation.
6. Side-Lying Leg Lifts
- How to do it: Lie on your side with the ball placed between your ankles. Lift the top leg slowly while keeping the ball stable, then lower it back down.
- Benefits: Strengthens the inner and outer thighs, and improves pelvic stability.
Safety Tips for Pilates Ball Exercises During Pregnancy
- Consult Your Physio or Osteopath: Before starting, come in to see us at Croydon Pilates to get checked. We run Mummy MOT as well as Pilates. Call us on 02086551664.
- Listen to Your Body: Go gently and slowly. Work with an instructor. Don’t overdo it, or push too hard.
- Good Posture: Keep good posture as the forces on your joints tend to slump you more.
- Avoid Lying Flat on Your Back: After the first trimester, avoid exercises that require lying flat on your back, as this can reduce blood flow to the baby. Seek advice from our team if you are unsure about this.
Conclusion
At Croydon Pilates, we offer support for pregnancy and can talk you through the best Pilates ball exercises that would work for you. They can be adapted to different postures, trimesters, and sizes. One size often does not fit all. We work with our clients and patients to ensure the best routines for them specifically.
