Have a Ball! Using an Exercise Ball for Pregnancy Fitness

Pregnant Push Up

Target area: chest

1. Stand in front of a wall and hold your exercise ball out arms' length away from you at chest level. Press the ball against the wall.
2. Keeping your body straight and your feet planted firmly on the ground, slowly bend your elbows and press your chest into the ball.
3. Slowly press away from the ball by straightening your elbows. (Repeat eight to 10 times.)

Slow Kegel Exercises

1. Sit on your exercise ball and lean forward slightly so that your forearms rest on your legs.
2. Relax your whole body except for your pelvic floor.
3. Breathe in and contract for a count of three to 10 seconds.
4. Breathe out and relax.
5. Repeat five to eight times. (Increase the number of repetitions when you are ready.)

Quick Kegel Exercises

1. Sit on your exercise ball and lean forward slightly so that your forearms rest on your legs.
2. Relax your whole body except for your pelvic floor.
3. Quickly contract the pelvic floor muscle 20 times.
4. Relax for five seconds.
5. Repeat for two to four sets. (Increase the number of sets when you are ready.)