Exercises for pregnant women on fitbole: what exercises are better to do for the preparation for childbirth

Pregnancy is the main time of becoming a woman and transferring her to the rank of mother. This time is not worth spending a day in bed, but you can just find your niche activity. Easy physical exercise can be in yoga, in work with fitball, aerobics, swimming, etc.

Today, the gymnastic ball - fitball - takes the lead in preparing a woman for childbirth, as well as supporting her physical shape during pregnancy. Remember, in the first trimester, you have to be very careful with any physical activity. The exception is those people who were actively engaged in sports before pregnancy.

In Europe, fitball is called the birthing ball or "ball for birth."This name was given to this sport because it is very often used during childbirth to relieve pain and reduce discomfort. Thanks to the ball, the pelvic region is constantly on the move, which facilitates spasms and contractions.

Positive aspects of exercises on the fitball

Fitball for pregnant women allows you to use muscle mass in the abdominal part of the body. It stretches and grows longer during pregnancy. Due to the development of the muscles of the abdominal region pain in the lumbosacral region decreases and strengthens the lumbar spine.

Among the other positive aspects of exercise for pregnant women on fitbole - an unpredictable, chaotic order of movements, which contributes to the most effective reduction of the uterus during labor. And this is very important for the child.

How to practice on the fitball

Very often the ball is practiced in a vertical seat. On the fitball you can sit watching TV or just relax. When the body is in an upright position, the back and abdominal muscles begin to work. This relieves stress from the lumbar region.

The next exercise is a forward-backward movement of the pelvis. Sitting on the ball, you need to put your feet and bend at the knees. Roll the hip forward and back, without lifting the legs from the floor. You can try in the same position roll over the thigh from side to side and at the same time straighten the legs.

Again in the sitting position on the ball, put the legs to the sides and, leaning on the floor, the knees at this moment should be bent, making circular rotations of the hips five times clockwise. Then do the same movements counter-clockwise. You can move the hips to eight.

Fitball exercises at birth

In order for the child to be born painlessly, you need to sit on the ball and rotate the hips first clockwise and then counterclockwise. In this case, the legs should be apart and lean on a full foot, and knees bend.

Another interesting exercise. You need to put the ball on the bed or on the floor, kneel down, grab the fitball with your hands and sway through the hips from side to side.

You can try the following. For this, sitting on the ball, bend over the bed or, leaning on the fitball, kneel. Next, someone should press the lumbar arm.

Exercises after delivery

As you understand, fitball is a universal ball that is suitable for people of any age. So, it is very convenient to deal with him after childbirth. Elementary even to rock the baby can be, sitting on fitbole.

For example, a couple of exercises:

• lie on the ball, which will be under the waist, hands behind the head. In such a position, make turns of the trunk to the right and left. Do not rush anywhere. This action well trains the pelvic muscles;
• push-ups from the floor, knees at the same time put on the ball. We do not bend the back. With each following repetition, try to go down as low as possible.

By and large, those exercises that you did during pregnancy, you can use after childbirth. The main thing is to control the load on your body.

Video materials on the topic of the article

Gymnastics for pregnant women:

Simple exercises that are easy to do:

Exercises in the third trimester:

Exercises for the preparation for childbirth: