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.