Fitball for pregnant women (I)

toning exercises with fitball

Fitball for pregnant women (I)

Rocío Cárceles , Graduated from INEF, Specialist Technician in Fitball Training, Nike Athlete.

Sport Life, Spain’s leading magazine in Sports and Health.

With pregnancy, mainly the abdominals, buttocks, quadriceps, adductors of the legs and abductors of the scapulae lose tone . These exercises will help you get it back. They are the toning exercises for hypotonified muscles.


The fitball is a safe activity during pregnancy that favors muscle toning

Toning the abs

During the first and second trimesters you can perform the abdominal exercises lying on the floor with your legs supported on the fitball . From this position, flex the trunk, expelling the air slowly and return to the starting position, inhaling. The hands can be on the back of the neck or touch the knees during the trunk flexion. In these first two quarters you have to be especially careful with sudden movements : avoid them. Recommended: 1st, 2nd and 3rd quarters (I, II, III T). A variant is to hold the contraction for two breaths. 


Buttock toning exercises

In quadruped with forearms and knees support, lift one bent leg up to the hips, exhaling. Perform 15 to 20 repetitions and switch to the other leg. (I, II, III T)


Quadriceps toning exercises

Sitting on the fitball , extend your knee slowly, exhaling and hold for a few seconds. Do 15 to 20 reps and switch to the other leg. (I, II, III T)


Leg adductor toning exercises

Sitting on the floor, with a straight back, we place the fitball between the legs and arms and perform an isometric contraction, pressing with the legs and trying to bring them together, expelling the air. Repeat 10 times. (III T)


Toning exercises of the abductors of the scapulae

Sitting, keep your back straight and abs contracted, hold a towel by the ends and with your arms at chest level pull to the sides keeping the scapulae together (abduction). Perform 10-15 times. (I, II, III T) It can be done by changing the towel for an elastic band.


T exercises onificación of the pelvic floor

The pelvic floor is the set of muscles that attach to the bones of the pelvis. Its function is to support the organs, withstand the pressure caused by the increase in size and weight of the uterus, and control the sphincters. 

You can tone these pelvic floor muscles with an action similar to stopping urination. Hold the contraction for 10 seconds, exhaling and then relaxing. You can do it sitting on the fitball. Perform a minimum of 10 repetitions. You can do this exercise from the first trimester.

Lying on the floor with the legs holding the fitball , the arms extended to the sides of the body, carry out a maximum exhalation while bringing the knees, with the fitball towards the abdomen, maintain the position for a few seconds. Repeat 4 to 5 times from 35 to 38 weeks. Repeat 8 to 10 times from week 38.

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