Unlike other fitness exercise equipment, yoga balls, stability balls, or exercise ball-whatever you call it, it brings immense benefits to the practitioners.
A survey conducted by the National Library of Medicine in 2015 found that using exercise balls has shown significant benefits when compared to chairs or going barefoot.
We summarize here a lot of bouncing on an exercise ball benefits for the pregnancy period & beyond!
1. What does bouncing on an exercise ball do for pregnancy:
Bounce ball for pregnancy is not a new term at all. Birthing ball positions to induce labor is a fact. The proven truth is exercise ball exercises in the third trimester can be beneficial for pregnant women.
Gentle bouncing on an exercise ball can help improve stability and balance during pregnancy. Regular workouts with an exercise ball can strengthen the abdomen muscles. It provides enough exercise for pregnant women. Birthing ball positions to induce labor- is now a common recommendation by doctors. According to nurse midwife Kelly Wilson, CNM – “Birthing balls are so great for supporting your body during labor and helping you cope with the pain and pressure,”
2. bouncing on an exercise ball to lose weight
According to Harvard Health Publication, a stability ball burns significant calories. For example, if a 185 lb man burns 156 calories an hour at a normal desk, he can burn 6% more calories on the yoga ball. So, a regular sitting on a bouncing ball means losing weight.
3. Enhancing Core Strength and Stability
One of the primary benefits of exercise balls is their ability to engage and strengthen the core muscles. When we perform exercises on the ball, such as sitting, balancing, or dynamic movements, our core muscles work to maintain stability.
Another report shows this dynamic sitting approach increases enough your core muscle activation.
This not only helps in toning and sculpting your abdominal muscles but also improves core strength and stability.
4. Improving Balance and Coordination
Exercising on an unstable surface, such as an exercise ball, challenges your balance and proprioception (our body’s awareness of its position in space).
By incorporating exercises that need balance, such as sitting or performing exercises while balancing on the ball, we can improve our balance and coordination over time. This can be particularly beneficial for athletes, older adults, or individuals recovering from injuries who aim to enhance their stability and reduce the risk of falls. So, the idea is great!
5. Enhancing Flexibility and Range of Motion
Exercise balls are excellent tools for stretching and improving flexibility. By performing various stretching exercises on the ball, we can target different muscle groups and increase your overall flexibility. The ball’s soft and yielding surface allows for a greater range of motion, making it easier to perform stretches and enhance muscle elasticity.
6. Engaging many Muscle Groups
Using an exercise ball activates many muscle groups simultaneously. Whether we’re performing core exercises, upper body movements, or lower body exercises, the instability of the ball forces your muscles to work together to maintain balance and control. This leads to a more comprehensive and effective workout, as you’re engaging muscle groups in a single exercise.
7. Supporting Rehabilitation and Injury Prevention
Exercise balls can be beneficial in rehabilitation programs and injury prevention. The unstable surface of the ball challenges our muscles, helping to improve joint stability and strengthen the surrounding muscles.
Physical therapists often incorporate exercise balls into rehabilitation programs to aid in the recovery of various injuries, such as ankle sprains or knee surgeries. Additionally, exercise balls may be an ergonomic seating alternative. It promotes better posture and reduces the risk of back pain associated with prolonged sitting.
Bouncing on exercise ball lymphatic system
According to a famous Lymphedema therapist,dr. Theresa Sonneville, lymphatic drainage jumping over an exercise ball keeps your lymphatics flowing. Do you know -the lymphatic system is vital to the human body fighting against infections & diseases?
Safety First: Tips for Bouncing Bliss
While the benefits of exercising or sitting on an exercise ball are plentiful, it’s important to keep safety in mind:
- Choose the right size: Ensure that the yoga ball is appropriate for your height so that when seated, your hips are higher than your knees.
- Maintain proper form: Engage your core muscles while sitting or exercising on the ball to promote stability.
- Gradual progression: If you’re starting to bounce during pregnancy or trying out exercises with a stability ball, make sure you have someone there to supervise and guide you.
Always consult with healthcare professionals before introducing any new fitness regimen during pregnancy.
Versatile Uses of Exercise Balls
Exercise balls offer a wide range of exercises and activities by individual fitness goals and preferences. Here are a few popular uses of exercise balls:
1. Core Exercises
Exercise balls are excellent tools for targeting your core muscles. You can perform exercises like crunches, planks, Russian twists, or even simple seated exercises to engage and strengthen your core.
2. Stretching and Flexibility Exercises
The soft and yielding surface of exercise balls makes them ideal for stretching and improving flexibility. You can perform various stretches for different muscle groups, such as hamstring stretches, hip flexor stretches, or back stretches.
3. Balance and Stability Training
By sitting or performing exercises on an exercise ball, you can challenge your balance and improve your stability. This is particularly beneficial for athletes, dancers, or individuals involved in activities that need precise balance and coordination.
4. Active Sitting
Using an exercise ball as an alternative to a chair can promote active sitting, as it engages your core muscles and encourages better posture. This can be an excellent option for those who spend long hours sitting at a desk.
Humor and Exercise Balls
Exercise balls might seem like serious fitness tools, but they also have their humorous side. Picture yourself trying to balance on an exercise ball for the first time, wobbling and flailing your arms like a baby giraffe learning to walk. It’s a comical sight that can bring laughter and joy to your workout routine. So, don’t be afraid to embrace the fun and add a touch of humor while incorporating exercise balls into your fitness regimen.
Frequently Asked Questions
- Does bouncing on an exercise ball help during pregnancy?
Ans. Yoga, exercise, or pregnancy ball-whatever you call it, the ball eases pregnancy from trimester to last. It lessens discomfort & serves as a significant prop for pregnancy.
- Can bouncing on an exercise ball improve stability and balance?
Ans. When we use a bouncing ball, we have to give extra effort & more focus on our body balance. It increases our body awareness and balance at the same time.
- What are the benefits of using an exercise ball during the third trimester?
Ans. Soft bouncing on an exercise ball significantly strengthens the abdomen muscles & provides enough exercise for a pregnant woman.
- Is bouncing on a yoga ball exercise?
Ans. The answer is very yes. When we sit on a bouncing ball our core muscles and heart works very effectively. When we sit on the yoga ball, we have to balance with our feet off the floor which requires extra abs/core, thighs, and hips work.
- Does bouncing on a yoga ball help induce labor?
In response to –the answer is very yes. The longer you bounce, your cervix gets more pressure to help encourage your uterus to contract.
In Conclusion
Exercise balls offer a plethora of benefits, ranging from core strengthening and balance improvement to flexibility enhancement and injury prevention. Their versatility allows for a wide range of exercises that can be tailored to individual fitness goals and preferences. So, whether you’re a fitness enthusiast, an athlete, or someone looking to improve their well-being, consider adding an exercise ball to your workout routine. Embrace the bounce, challenge your muscles, and discover the marvels of exercise balls in your fitness journey!
