Firm Foundations™ – Pregnancy and Postnatal Fitness

Pregnancy
Ball Exercises

Each exercise should be done at your own comfort level. You should feel no pain or discomfort while doing any of these exercises. Check that your posture and form are in good alignment with each exercise.

Disclaimer: This exercise handout is not intended to replace the advice of a health and fitness professional who can tailor your program specifically to your health and fitness needs.

Photos and models by Fitness, Form and Function www.fitnesscairns.com.au and Stuart Frost Photography www.frostyphoto.com

1Chest stretch

Starting position
Finishing position

Sitting upright on the ball, looking forwards, clasp your hands together behind you. Gently lift your arms upwards, pointing your thumbs downwards as you open out your shoulders at the front. Hold for one to two breaths providing the stretch feels comfortable.

2Pelvic floor exercises

Starting Position
Finishing Position

Sitting tall on the ball, lift your pelvic floor muscles and draw in your lower abdominal muscles, contracting them gently around your baby. Ensure that you keep breathing easily. Hold for 2-3 seconds to start with. Once this becomes easy you can repeat and hold for longer, building up to 8 - 10 seconds.

3Pregnancy Abdominal Bracing

Starting position
Finishing position

Resting your forearms on the ball, focus on lifting first your pelvic floor muscles and then gently draw in your lower abdominal muscles, like you are giving your baby a hug with your muscles. Keep breathing easily while still holding if you are able to. Relax gently. Repeat 3 - 5 times and then rest.

4Upper back and neck stretches

Starting Position
Finishing Position

Sitting tall on the ball. Lower your head gently to look down towards the ball. Hold for an easy breath and relax. Next clasp your hands out in front of you and reach forwards. Gently curl your upper back to feel the stretch between your shoulder blades, and hold for 1-2 breaths, and relax. Repeat each of these stretches.