A fit ball is a great for pregnancy workouts, it even works your core and your pelvic floor. A fit pregnancy must have!
Whether you choose to call it a fit ball, a Swiss ball, a pregnancy exercise ball or a birth ball we’re talking the same thing a ball that you can use as part of your pregnancy workout routine that will work your core without you having to do a sit up’ type exercises.
A fit ball is a great way to exercise during pregnancy. Enjoy sitting on it when you’re at your desk or watching TV; bounce gently on your exercise ball and circle your hips in both directions or a figure of eight to ease niggling pregnancy backache and try leaning over your ball to stretch out your back too. And you can use it as a birth ball during labour.
What more could you ask of a simple, inexpensive item of pregnancy exercise equipment? We love them!! But before you buy your fit ball it’s worth taking the time to make sure you choose a pregnancy exercise ball that’s the right size for you.
When you sit on it with your feet flat on the floor your knees should be in a comfortable right angle with your thighs parallel to the floor. Your pelvis, shoulders and head should be vertical. Draw in your core tummy muscles and sit up tall!
Typically, choose a 45 cm fit ball if you are less than 5′ tall, a 55cm ball if you are between 5′ and 5’6 and a 65cm ball if you are between 5’6 and 6′. Bear in mind that a fully inflated 55cm exercise ball is 22 high and full inflated 65cm ball is 26 high.
But it’s not just about the size, you do need to make sure your fitness ball is properly inflated if it squashes down too much when you sit on it your exercises will be slightly easier but not so effective. If you’re not used to exercising when pregnant you can take it easy by starting on a softer ball and increasing the firmness as your strength and fitness improves. A fully inflated fitness ball should be quite firm and require you to fully engage your core muscles to stay upright. If you over-inflate your exercise ball it will become a lot more wobbly and unstable when you sit on it!
Need some guidance for the best fitball exercises for pregnancy? Click here for our pregnancy fitball workout.
Watch below for prenatal fitness expert Lucie’s advice on getting the most out of using a fit ball during pregnancy!