How do pregnant women use yoga balls

1. How do pregnant women use yoga balls

Standing posture

Press one leg on the fitness ball, bend and cross your arms at the back of your head, and slowly extend your whole body to the left side. Repeat many times and change sides. Spread your legs as far as possible, lift your left arm, slowly extend your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath, and hold the posture for a few seconds.

Upper body on the ball

Support the ground with your hands straight and your legs together; Stretch your back, lift one leg as high as possible, then put it down and switch to the other side. It can thin legs and hips. Place the upper body on the square of the ball and support the ground with both hands; Separate your legs, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat changing sides.

Sit on the ball

Put your legs together, lift your hands upward, and put your fingers opposite each other. Take a deep breath, pull your stomach in and chest out, and try your best to lift your whole body upward. Split your legs, hold the fitness ball with your arms straight, hold it from your chest, lift it up, take a deep breath, and tilt your body’s center of gravity back as much as possible. Hold the posture for a few seconds. Raise one leg parallel to the ground, and at the same time raise both arms and hold the posture for a few seconds. Put down your legs and arms slowly, repeat many times, and then change your legs.

2. Precautions for yoga ball

Those who come to do yoga ball exercise had better wear tight clothes, because when doing exercise, the human body will often contact with the ball, and loose clothes will make the movement difficult. At the same time, it is best to choose shoes with non slip soles, which of course needs to be considered according to the situation of the fitness center floor. In addition, members should prepare water and towels when doing yoga ball exercises to replenish water at any time.

3. How to choose a yoga ball

Ball yoga is a new fitness exercise that combines yoga with the elasticity and rolling of the ball. It can well assist the body in stretching and increase the balance and flexibility of the body.

Yoga balls can be bought in some places where fitness sports goods are sold. The diameter of 1 meter is about 100 yuan, and the diameter of 60 cm is slightly cheaper. Beginners can practice with small balls, and those who are skilled can practice with large balls in the principle of convenient control. Fill the ball to eight full points, so that the ball body is flexible and convenient for clamping and grasping.

Benefits of Yoga balls for pregnant women

Yoga balls can help repair the injuries suffered by the body and promote the recovery of the body, and can participate in the treatment of low back diseases, because it is an excellent exercise for spine and pelvis exercise. At the same time, the exercise of Yoga balls can also help people improve their flexibility and balance, and help adjust their posture and heart and lungs.

Yoga balls also have the effect of slimming down. They are especially suitable for sisters with overweight abdomen, thick hands and legs. With the help of simple yoga exercises, they can help you shape a perfect image.

Put your hands on your hips, clamp the small yoga ball between your big legs, and open and close it. This action needs to maintain a high balance of the body. The angle of clamping the ball should be the standard 90 degrees. Although the action is difficult, the effect of slim waist and hip lifting is remarkable!

Jump with two feet, holding the ball in circles in the air. This set of movements is mainly to stretch the body, which can stretch the muscles of the whole body to the maximum extent, and each jump can stretch the abdominal muscles and accelerate the burning of abdominal fat. Lift the small yoga ball with both hands to your chest and rotate your upper body. This action can stretch the arms, waist, hips, legs and other parts, and the action can be from slow to fast. This is the warm-up action of the whole set of ball exercises.

When do pregnant women practice yoga balls

The better time to use yoga balls for pregnant women should be from more than 3 months to 7 months of pregnancy. At this time, the implantation of the fetus has been stable. Pregnant women can choose appropriate exercise methods according to their physical fitness and previous exercise conditions. It is better to have a rest when you are 1-3 months pregnant, because the fetus is still in the embryonic stage at this time, and the amount of exercise should not be too large, so as not to cause abortion.

It is better for pregnant women to practice yoga balls 2-3 times a week, and it is appropriate for them to be comfortable each time. If the mother to be has no history of abortion and is in good health, as long as she feels ready, she can take some gentle exercises to strengthen her body and improve muscle flexibility and tension.