Birthing Ball Exercises During Pregnancy

Birthing Ball Exercises During Pregnancy

Timing & Repetition

The total movement should take at least 10 seconds: 2 seconds for the inhale; 1 second for the positive lift; 1 second for the pause;

1 second for the stretch; 1 second for the hold; 2 seconds for the negative lift; and 2 seconds for the exhale and release. Repeat the exercise 6 times, which should take at least 60 seconds.

Purpose

This exercise has two purposes. First, it will strengthen your front deltoid and pectoral muscles. Second, it will enhance the flexibility of your front deltoid, pectoral, and bicep muscles.

Levels of Difficulty

Level 1: Perform step 1a (lie on the floor with the dumbbells at your hips, then rotate the dumbbells so that they are standing on the floor; inhale deeply, then tighten your abdominal and buttock muscles as you rotate your ankles and curl your toes toward your face).

Perform step 1b (bend your elbows 90 degrees).

Perform step 1c (while holding your breath, lift your arms straight up until they are locked and a shoulder width apart).

Perform step 1e (releasing the stretch),

1f (lowering your elbows to the floor), and 1g (exhaling and releasing tension).

Level 2: Perform step 1a, 1b, 1c. Perform step 1d (stretch your arms further toward the ceiling).

Perform step 1e (releasing the stretch), 1f, and 1g.

Level 3: Without locking your elbows, perform steps 1, 2, and 4.

Level 4: Perform steps 1, 2, and 4.

Level 5: Perform steps 1-4.

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