Post Pregnancy Workout Equipment Guide No. 3: Gym Ball

Gym Ball, Balance Ball, Stability Ball, Fit Ball, Swiss Ball, Pilates Ball, even Birthing Ball… they all mean the same thing – a big bouncy ball with a thousand uses to help flatten your mummy tummy!

You may have one already, quite possibly un-used and un-loved, bought on a whim to ‘use in labour’ or ‘to do tummy exercises, but I’m not quite sure how to do them’. Well if you have one, dust it off and pump it up  and if you haven’t got one, get one! Why? Here’s why.

What To Do With Your Ball

Sitting on a  ball is inherently unstable, and so your core muscles need to engage at a low level to keep your balance. You also have to sit up straight because if you slouch, you tend to roll off. So a starting point is to simply sit on the ball – use it instead of a chair when you’re sat at your computer! It’ll improve your posture and start to wake up your deep core muscle, the Transverse Abdominis.

To take it to the next level, (because lets face it, no one is melting any tummy fat by just sitting…) you can start with some Roll Outs. This is a great tummy strengthener that works your abdominal muscles in the direction your want them to work (ie in a vertical linear direction) as opposed to gaping  or pushing out a split in your abdominals (diastasis recti) which is exactly what happens when you perform a sit up or crunch.

Please note that this exercise is included in the MUTU System Core workouts only once abdominal strength and stability has been (Level 4) achieved with earlier exercises. If you have a diastasis, this is too advanced until you have gained tone and stability!

core workouts with the ball | Ball Roll Outs 1.

Roll out position 1

core workouts with the ball | Ball Roll Outs 2

Roll out position 2









How To Choose and Use Your Ball

The most used size is a 65cm ball – this is suitable for heights of 5’5 – 5’10. A 55cm ball is recommended for those under 5’5 but if you’re only just under, most prefer the larger size). I’m 5’5.5″ and that’s me using a 65cm ball. If you’re taller than 5’10, there is also a 75cm option. Buy the one I recommend right here.

You need your ball to be pumped up so that when you sit on it, your hip and knee joints are at right angles and your feet are flat on the floor. Sit at 12 o’clock, right in the middle on top of the ball, not perched on the edge. The exercise and core strengthening potential of this piece of of home exercise equipment really is infinite and I use mine constantly (I’m sitting on it now while I type this!).

The more pumped up and firm your ball, the harder the exercises you perform on it will be.

You don’t need a ball in order to do the exercises in the MUTU System programme, but it will give more variety and intensity to some moves and it really is fun .

The video below gives you a few ideas to get you inspired!

To buy the exercise equipment used in these videos, plus more ideas as well as books, supplements and other goodies Wendy recommends, CLICK HERE to visit the MUTU Fit Kit Store!

Enjoy control and confidence in how your body looks, works, and feels. No more embarrassing leaks or discomfort. You deserve better and you can have it with MUTU System - the medically endorsed 12 week online recovery program for mothers.