Exercise Ball...A Must Have

An exercise ball or birthing ball is a must have for pregnant women. Working out using the exercise ball during pregnancy helps to decrease discomforts and prepare the body for labor and birth. These are workouts I use during the third trimester of my pregnancy to relieve back pain and other discomforts.

Sit on the Ball. Just sitting on the ball can improve posture, balance, stomach muscles and relieve back pain.

Bounce on the Ball. While in a sitting position, bounce on the ball to strengthen leg and abdominal muscles. You can also rotate your hips in a circle to strengthen abdominal muscles.

Lunge. Place the ball against a wall and then place the small of your back against the wall. Stand with your legs spaced a little further than your hips. Extend your left knee (so you're lunging) and hold for 5-10 seconds. Return to the start position and then do the same with the right knee. Do this for 12-15 reps. You could also sit on the ball, with the pelvis tilted back and do the same exercise to strengthen leg muscles and improve balance.

Hands and Knees. Get into a hands and knees position and lean over the ball so your cheek is resting on the ball. Rotate your hips or do a pelvic tilt while in this position. To do a pelvic tilt, tighten your stomach muscles so the pelvis tucks under. This will help to relieve back pressure not only during pregnancy but also during labor.

Remember to always check with your doctor before starting an exercise program during pregnancy. When doing exercise ball workouts use caution...your center of gravity is not the same and it is possible to fall of the ball and injure yourself.

Exercising During Pregnancy May Increase Baby IQ

I found an article which states mothers who exercise 30 minutes a day during pregnancy are helping to boost their child’s IQ. Nisbett who is a psychologist states "Exercising large muscle groups increases the growth of neurons and adds to the blood supply of the brain."

It's an interesting article that shows a different approach. Check it out www.timesonline.co.uk/tol/life_and_style/health/article6211362.ece

Exercising During Pregnancy

Though you may not feel like running a marathon, many women benefit from exercising during their pregnancies. Early in the pregnancy, you should talk with your doctor or health advisor about starting/continuing an exercise routine. The amount of exercise recommended depends largely on your pre-pregnancy condition and be prepared to make adjustments to your routine throughout the pregnancy.

Exercise not only benefits you, but also the baby. A weekly exercise routine can help you feel better by toning muscles, reduce back aches, reduce constipation, and help you sleep better at night by reducing stress. Exercising not only helps you return to your pre-pregnancy weight, but also prepares your body for birth. Strong muscles and a good heart have been proven to greatly ease pain and delivery (so they say). And just in case you have a lengthy labor, good endurance will help. Studies have also shown that exercise reduces complications like preeclamsia and gestational diabetes.

Now I’m not saying that if you exercise you definitely won’t experience any of these challenges. I exercised prior, throughout, and post pregnancy and still struggle with high blood pressure. We can’t change our genetics, but we can help to minimize complications and challenges that may come our way.

Since I was labeled as being in good health condition, my doctor gave me the go ahead to continue my normal exercise routine. I recommend that if you don’t have any restrictions from your health advisor continue your routine, but listen to your body.

Suggestions for following an exercise routine:

• If you are tired or it hurts…stop. Give yourself a break…you are pregnant!
• At the gym, lower the weight if you have any pain or anything feels uncomfortable.
• Wear a belly band for extra back support…it worked wonders for me!
• If you experience dizziness, heart palpitations, shortness of breath, or pain in your back or pelvis than stop.
• Avoid activities that require bouncing, jarring, leaping, or sudden change of direction.
• Just keep moving…every little bit counts!

My well rounded exercise routine during pregnancy:

• Went to the gym 3 times a week.
• Always used a cardio machine, but instead of 20 minutes I did either 10 or 15 minutes. If you have high blood pressure, make sure that your heart rate doesn't go above 140.
• Weights for upper and lower body. As I advanced through my pregnancy I decreased the weight to make it more comfortable. I discontinued my abdominal workout around 5 ½ months because it was uncomfortable. It is also recommended that at 5 months not do anything that requires you to be flat on your back.
• Stopped mountain biking around 6 months because it was uncomfortable.
• I walked almost everyday…it’s so easy to do this!
• I returned to the gym about 2 months post-partum with the same routine I was doing when I left and built it back up.
• Almost immediately after having the baby you can start walking and doing Kegal exercises. I also bought an exercise ball for the days I couldn’t make it to the gym…at least I still got a little workout at home.

Warnings signs to check with your doctor:

• Vaginal bleeding
• Unusual pain
• Dizziness or lightheadedness
• Unusual shortness of breath
• Racing heartbeat or chest pain
• Fluid leaking from your vagina
• Uterine contractions

Wondering how to get started here are some ideas:

• Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
• Dress comfortably in loose-fitting clothes and wear a supportive bra.
• Drink plenty of water to avoid overheating and dehydration.
• Skip your exercises if you're sick.
• Go for a walk in an air-conditioned mall on hot, humid days.
• Remember to listen to your body and have fun!