Hey there mum-to-be, it's time to exercise! Let's do some leg raises with a gym ball
By Catherine CHUA Bee Hong Senior Principal Physiotherapist, Elizabeth CHAN Jiahui Principal Physiotherapist, KK Women's and Children's Hospital
Exercising during pregnancy comes with many benefits, including promoting muscle strength and endurance to meet the physical demands of pregnancy. It can also help control your blood glucose levels and blood pressure. Please consult your doctor before starting any exercise programmes. Ensure you avoid hot conditions, keep hydrated, and wear comfortable attire while exercising.
If you haven't been exercising regularly before pregnancy, start with an easy 15 minutes of activity a day. Then gradually increase that to 30 minutes a day, five to seven days a week.
Exercising with the gym ball can help to strengthen the core muscles needed to maintain good posture during pregnancy. This can eventually help to minimise backache during pregnancy.
Here are the steps for the gymball alternate leg raise exercise:
For this exercise you would have to sit upright on a gym ball, do pick the right size so that your foot can easily rest flat on the floor and that your knee is not bent too much (best to have your knees at 90 degrees). Check that your body is straight and your lap is at a right angle to it.
Placing your feet shoulder-width apart, tighten your tummy muscles and gently raise one foot to straighten the leg. Doing this whilst balancing on the ball is tricky, so take your time to straighten one leg and hold for 5 seconds. Slowly lower that leg and repeat the steps with the other leg.
Avoid holding your breath throughout the exercise, and repeat it 10 times on each leg.
Copyright © 2016 HealthHub.sg. All rights reserved.
Visit Parent Hub, for more useful tips and guides for a healthy pregnancy.
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
The New Art and Science of Pregnancy and Childbirth 2008, World Scientific
Healthy Start for your Pregnancy 2012, Health Promotion Board Singapore
This article was last reviewed on
22 Nov 2023
The Importance of Sleep
Impact of Haze on health
Did You Know BMI Isn’t The Same For Adults And Kids?
Feeding Your Baby Solid Food: Baby's First Food Journey
Health Screening for Primary School
Directory of Screening Locations
View More Programmes
Youth Preventive Dental Service (YPDS) provides oral health screening for pre-schoolers at some childcare centres as part of the Preschool Oral Health Screening and Fluoride Therapy Programme. Parents may access Healthhub to obtain the 'Information Sheet for Parents', which contains screening outcomes and the recommended follow-up action.
Wouldn’t it be great if healthy living were as easy and enjoyable as shopping? Now, that’s possible at Health Promoting Malls. Have fun with mall workouts, enjoy healthier meals, and learn how to stay smoke-free – all at your convenience!
Explore our suite of self-care tools and resources to help you better understand and manage your mental health.
Browse Live Healthy
In partnership with