Pilates Pregnancy Series – Ball Squats
PILATES PREGNANCY EXERCISES
These series of six Pilates exercises will give Mums-to-be some options for staying active during pregnancy.
The Pilates Method is one of the most appropriate exercise modalities for pregnant women, offering endless options for mums-to-be to stay in condition, to address the changes that pregnancy brings, and to aid in preparing for labour and post natal recovery. This series of exercises are aimed at keeping you active day-to-day with movements that will help you feel your best throughout your pregnancy.
BALL SQUATS
Let’s get you ready for labour!
The Ball Squats are very effective for safely strengthening the hips, legs, low back and pelvic floor, all which are muscle groups that will need great strength, endurance and elasticity during labour. Even if you have a cesarean delivery, the more strength and endurance you have in these muscles the more you will cope with birthing and the after effects of birth.
As well as a great strengthening exercise, having the ball to squat with offers the added benefits of challenging your balance and honing your posture.
You will need to find a suitable wall that you can roll a ball up and down without knocking the pictures down! I also suggest not doing this on a white painted wall, as the balls can transfer some discolouration over time if you use them regularly.
Set up position: start with the ball against the wall and your mid/low back against the ball.
- Stand upright with your feet slightly forward of your torso
- Hands preferably behind your head – or wherever you find them most comfortable
- Eyeline forward
- Shoulders relaxed
The movement:
- Feet hip width – with your feet hip width apart squat as though you are sitting into a chair. Start by bending to a position of right angle in the hip and knee joints. Over time you can go a little bit deeper if your knees and hips feel fine. Do 6-10
- Feet wide – take your feet out wider than your body and have your feet and legs slightly rotated outward (not too much). Do 6-10
- Hold – in your final squat position hold for as long as you can before pressing back up to standing. See if you can extend the hold time over the course of your pregnancy.
Through all these Ball Squats be sure to keep you body upright and shoulders open and looking forward. Avoid letting your upper body slump no matter how much you are feeling the work – go to your happy place! Make the most of each position and don’t rush through them – you will be very glad you did when you feel strong and ready to go in labour!
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
