Pilates for Health During Pregnancy
Pilates is one of the best exercises to do during and after your pregnancy. Your core muscles are key during labor to push your baby out. It’s well established that if your core and pelvic floor muscles are toned, you will have a more comfortable pregnancy and an easier delivery. Pilates is also great to get your flattering figure back after your baby is born.
If you are interested in Pilates, be sure to find a qualified instructor. Pilates classes for pregnancy are less physically demanding than regular Pilates classes. Pregnant women’s bodies have different range of motion and may not be able to work out in certain positions, depending on the stage of pregnancy. Certain Pilates moves may actually be harmful to the mother and child. A good instructor will be able to anticipate your needs and help you move in a way that builds the right muscles for you. It is generally ill-advised to start a rigorous prenatal Pilates routine by yourself.
During a prenatal Pilates workout, keep your mind focused on what your body is telling you; your energy levels may be a little unpredictable as you go through your pregnancy. Be careful not to overdo it, and be sure to speak up when you need to take a break. If you feel lightheaded or out of breath, stop and take a moment to breathe deeply until you can breath normally. Once again, it’s important to have someone standing by in case you need any help.
Due to changes in your hormones, your muscles and joints will actually be more elastic during pregnancy. Don’t let that go to your head. Prenatal Pilates exercises can be modified to avoid anything more advanced than you can handle.
There are many benefits to prenatal Pilates, but there are also risks to be aware of, and many of these risks can be mitigated. Abdominal exercises must be done in moderation to prevent diastasis recti, also known as abdominal separation. Pregnant women are most at risk for this during the first trimester of pregnancy. As your pregnancy progresses, do not attempt to do exercises that require you to be on your back. Doing strenuous exercises on your back while in your second trimester may lead to cardiovascular risks. Be aware of your range of motion, which may be limited due to your changing shape, and don’t overdo your exercises. Your muscles, ligaments, and joints are more vulnerable during pregnancy. You may be more prone to injuring yourself. Because of the baby growing inside you, your center of gravity changes. In summary, as long as you are careful and have a qualified instructor, Pilates is one of the best exercise routines you can add to your healthy lifestyle during pregnancy.
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