Pregnancy and Stability Ball Exercises: Part 3

Here are some awesome upper body exercises sitting on the stability ball and using light tubing with handles. The stability ball gives a constant unstable environment while doing the arm work. This causes the core muscles to engage immediately to hold the body in a centered, stable position while working the arms. Be sure to work slowly.  Think alignment first and rest between exercises. And as always the first rule in pregnancy fitness is to stay hydrated.  So keep your water bottle close!!!

BICEP CURLS
This exercise will stabilize the torso and increase the strength of the upper body to handle the work of lifting and carrying the baby.

• Sit on top of the ball with the eyes at the horizon.
• Place the band comfortably under the feet.
• Wear tennis shoes for greater stability.
• Also remember you are sitting on a ball. Don't lift both feet at one time.
• Hold the tubing handles or bands in each hand. The elbows should be bent at the sides.
• Inhale to prepare.
• Exhale and pull the knuckles toward the shoulders without losing your upright posture.
• Inhale and slowly release the hands down until they come in line with the elbows. Try to keep the tension in the band or tubing.
• Do 6-8 reps. Use the breath to control the pull up and the descent down.
• Be sure that the spine and pelvis stay neutral and still as you move through the arms.

DELTOIDS
Once more this exercise helps to stabilize the torso and strengthens the upper body for all the lifting and carrying required of a parent.

• Sit on top of the ball with the eyes at the horizon.
• Put the band or tubing securely under the feet and hold each end in the hands.
• The arms are long by the sides with the palms facing into the body.
• Inhale to prepare.
• Exhale and pull the bands up to shoulder level or lower.
• Inhale and slowly decelerate the handles down.
• Remember to keep the arms long throughout the exercise.
• As you move through the arms keep the spine and pelvis neutral and still.
• Do 6-8 reps.

CHEST EXPANSION ON THE BALL
Chest Expansion using the Resistance tubing and bands helps to strengthen the upper back and arms as well as increasing the strength of the lungs.

• Sit on top of the ball with the bands under the feet.
• Hold on to the handles. The arms are straight with the palms facing back.
• Inhale to prepare.
• Exhale and press the arms back slightly without moving the spine or pelvis. Hold the arms in the back position.
• Inhale and turn the head to the right.
• Exhale and turn the head to the center.
• Inhale and turn the head to the left.
• Exhale , turn the head to the center and release the arms to the side.
• Inhale and hold in the starting position.
• Exhale and press the arms back. Hold the arms in the back position.
• Inhale and turn the head to the left.
• Exhale and turn the head to center.
• Inhale and turn the head to the right.
• Exhale, turn the head to the center and release the arms to the side.
• Do 6-8 in each direction

TRICEPS
Triceps on the Stability Ball using the resistance band and tubing strengthens the arms and upper back.

• Sit on top of the ball with the band under the feet.
• The handles are in the hands with the palms facing towards each other and the elbows bent.
• Inhale and hinge the torso slightly forward, keeping the torso straight.
• Exhale and press the hands backwards, stretching the bands.
• Inhale and slowly release back to the starting position.
• Do 6-8 reps.

UPRIGHT ROWING
This exercise helps to strengthen the upper body and mid back.

• Sit on top of the ball.
• Put the bands under the feet, cross the bands and hold onto the handles.
• Start with the arms straight and the palms facing into the body.
• Inhale and prepare.
• Exhale and bend the elbows and pulling the handles apart.
• Inhale and slowly return to the starting point.
• Do 6-8 reps.

Join us next time for exercises safe to do right after the baby arrives!!!

For more stability ball exercises while you're pregnant, I recommend The Pilates Way to Birth by Carolyne Anthony, a great resource for pregnancy stability ball exercises with great photos.