The fit ball is also known by a number of different names such as a Pilate’s ball, physio ball, stability ball or Swiss ball as it is more commonly known it is one of the most versatile peaces of fitness equipment as it can be used as an aid in a variety of exercises.
They are fantastic for people who are looking to get back into a fitness program as part of their rehabilitation after injury as it can help improve strength and stability in joints and tendons
It also provides optimal benefits for pregnant women, in addition to strengthening the legs, back and core muscles
One of the biggest issues with carrying extra weight during pregnancy is the tendency to alter your normal posture which can put excess strain on rarely used muscles. A fit ball is good for exercising the deep, supportive muscles in the lower back and surrounding spine so you’ll have better posture and be less prone to backache and sciatica.
However if you are not using a fit ball This is because anything you do on as part of a fitness regime you can the ball is going to require you to still get lots of use out of your ball Sit balance and stabilise yourself using up straight on it to watch TV or at your computer, doing some little bounces on your fit ball or circle your hips on the ball in both directions or your deep abdominal muscles called transverse abdominis or TVA move them in a figure of eight Also, try leaning over the ball for a nice back stretch, you can also add a side to side or forward and back motion to this stretch too. Also adding some
1 – 5kg dumbbells can increase the amount of exercises you can do on your fit ball
But please remember as with any physical activity or fitness program to warm up and cool down and always listen to your body and stop if anything doesn’t feel right

Where exactly is my Pelvic Floor?
The pelvic floor muscles are located between your legs, and run from your pubic bone at the front to the base of your spine at the back. They give you control over your bladder and can be weakened by having children. But fear not! By doing some simple, regular exercise you will be able to strengthen them, whether you have already given birth or not, they may also increase the pleasure of having sex.
While doing any pelvic floor exercises, put your hands on your belly and buttocks to make sure you can’t feel your belly, thighs, or buttocks moving
(unless exercise specifies otherwise). Breathe normally and relax all other muscles. Don’t squeeze your knees together or tense any other part of your body.
A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet and the correct movement is an upward

and inward contraction. Don’t make a habit of this though as it is not good for you!
1. Slow contractions
Pull in pelvic floor muscles. Hold for 10 seconds and release. Repeat 5 times. This may be hard to start with but try to build up to 10 seconds.
2. Medium contractions
Pull in pelvic floor muscles. Hold for 2-3 second (as tight as possible) and release, do this 10 times. Repeat 3 times. This may be hard to start with but try to build up to 10 repetitions.
3. Fast contractions
Pull in pelvic floor muscles. Hold for 1 second (as tight as possible) and release, do this 10 times. This is like switching a light switch on and off.
Repeat 3 times.
Work your TVA
Your TVA or transverse abdominis is The deepest layer of abdominal muscles is called the "transverse abdominis." The transverse abdominal muscle wraps around the torso from front to back and from the ribs to the pelvis. The muscle fibers of the transverse abdominis run horizontally, similar to a corset.
This muscle doesn't help move the spine or the pelvis, but it does help with respiration and breathing.
This muscle helps facilitate forceful expiration of air from the lungs, stabilizes the spine and helps compress the internal organs.

Here are a few exercises you can try out at home with your own fit ball in your spare time.
Wall Squat
Place the ball between your lower back and the wall. Lean back against the ball, and walk your feet out so they’re in front of your belly, hip-width apart.
Place your hands on your thighs and slowly bend your knees into a squat position, keeping your knees aligned with your ankles and squatting no lower than your hips
Pressing gently against the ball, feel it roll up your back. Straighten knees and hips back to a standing position, don’t completely straighten your legs keep them slightly bent.
Handy Tip having a chair nearby for support in case you get into trouble is a great idea
Pregnant Pushup
Stand in front of a wall and hold your fit ball arm’s length away from you at chest level, press the ball against the wall.
Keeping your body straight and your feet planted firmly on the ground, slowly bend your elbows and press your chest into the ball.
Slowly press away from the ball by straightening your elbows

One legged lunge
Start by taking a big step forward with one foot. Your back foot should be resting on top of your fit ball, shin down.
Keep your hands on your hips or by your sides if you are holding weights.
Keep your shoulders back and tummy muscles pulled in throughout the entire exercise
Slowly bend your front knee until it reaches approximately 90 degrees, then slowly return to the starting position.
Handy Tip it is a good idea to do this exercise near a wall or have a chair nearby to help you if you get into some trouble
Fit Ball Assisted Bridge
Begin by sitting on the fit ball.
Walk your feet forward so that your lower back is on the ball.
Keep walking until your upper back, shoulders, and neck are on the ball and your gluts are a few inches from the ground.
Lift your hips as high as you can, keeping your feet firmly on the ground. Repeat from starting position.
For a more challenging balance workout, place your hands together and point them to the ceiling.

There are also some other fantastic classes provided by your local gym and fitness centre specifically for pregnant women such as Yoga and Pilates classes to help you not only stay in shape throughout your pregnancy but to help you get ready for the new phase in your life