Using a stability ball makes what would be normal exercises harder because it provides an unstable surface. So rather than sitting on a bench to do a biceps curl, you have to balance your body weight on a round ball, engaging your core the entire time- without much effort on your part.
Use of the balls facilitates the neuromuscular system, increasing core strength, balance, and posture. During birth many midwives and doulas use them, since they provide a comfortable place for the mother to sit or lean, as well as helping turn a posterior baby to the correct position. The ball can even be used while sitting at a desk or watching TV- so that, without conscious effort, you receive the benefits of both better posture and core strength.
The balls are also helpful before, during, and after pregnancy for stretching and strengthening your muscles, and you can use weights and exercise bands to increase the intensity of your workout with a stability ball. Since balance is required to sit on the ball while you do upper and lower body movements, you'll also work your core while increasing the intensity of your workout.
After the first trimester, when most experts recommend that you don't lie on your back to exercise, you can still lie on a stability ball in an inclined position to do chest presses and crunches. (If you don't feel completely stable using the ball by yourself, have someone hold it for you.)
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Sara Hambidge
Sara, a graduate of Saint Louis University's Physical Therapy Program, practices at a sports medicine clinic in Cincinnati. A certified prenatal and postpartum exercise instructor, Sara is also a proud mother of one.
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