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How to Do a Prenatal Workout with an Exercise Ball

Learn how to work out with an exercise ball during pregnancy from fitness expert Cait Morth in this Howcast workout video.


We're going to take you through some prenatal-friendly exercises you can do with an exercise ball.

Vicky's going to lie down on her back and bring her heels onto the ball, about hip distance apart. The first thing one we're going to do is a hamstring curl.

She's going to use her arms to assist her. Palms down. Spread the fingers nice and wide. Press into your hands and gently lift the hips. Only have to lift about an inch off or you can go as high as you want.

From here, you're going to bend your knees and draw the ball towards your butt. Very nice. Then slowly extend it back out. Good.

So, you can keep going. Bending the knees. Drawing it towards your butt. And, if it feels a little too unstable, the ball, you can have a friend hold the ball and make sure it's tracking nice and easily.

Go ahead and lower your hips down. Rest. Good.

The next one we're going to do is called bridge on the ball. She's going to start with her hips down. Bend the knees. Draw the ball towards the butt. Very good.

And now pressing with the whole of the foot. You're going to press into your hands. Gently lift the hips again as high as is comfortable for you. And then, slowly bring it back down. And you continue. Lift your pelvis and slowly lower.

This one's going to tone your backside. You'll get a little bit of engagement in your hamstrings and calves as well as the whole back of the body.

Also, watch for this one, that the knees stay pretty much parallel. They don't want to go too far out or knock knees too much.

This can also be done against the wall if you feel like the ball's a little too unstable. Just press the ball against the wall. It will stay for you.

The last one we're going to demonstrate is an inner thigh exercise. She's going to bring her heels onto the ball. Legs will stay nice and straight but the toes will turn out. Good.

Flex the feet a little bit more so the toes go towards your nose. That's it. And, again, using the arms to assist. You're going to squeeze in on the ball and lift the pelvis at the same time. Good and slowly lower down.

I like to call this one inner thighs but also pop the zit. Because she is working really, really hard to press her heels together and pop the zit on the ball. It's a fun exercise. Good. And then slowly lower down. Very nice.

If along your back starts to bother you, you start to feel faint or dizzy, just very gently take your feet off the ball. You're going to to roll to your left in fetal and gently use your arms to assist you to sit up. And that sensation should pass.

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