Pilates For Pregnancy Works Muscles Used In Pregnancy/Labor: Abs, Pelvic, Back

Pilates For Pregnancy Is Low Risk
Gentle Exercise For Pregnant Women

Pilates for pregnancy is modified Pilates that tones your body and helps build your muscular endurance, flexibility and good balance, all of which you'll need as your pregnancy progresses.

Prenatal Pilates also emphasizes on gentle movement for each exercise so that you're not at risk of beibg injured.

It works the most important muscles you'll use during pregnancy and labor - your abdominals, pelvic muscles and back. It really targets your core muscles i.e. your abs and back.

This is good for you as you may already be feeling back strain as you progress in your pregnancy. Pilates works these postural muscles and helps you improve body alignment so you experience less discomfort and pain.

Basic Guildlines In Pilates For Pregnancy

If you were already doing Pilates before you became pregnant, or you're starting a Pilates program when pregnant, modify your exercise by following these guidelines:

Note: Don't advance your level of Pilates exercises once you know you're pregnant, just stay status quo.......

Keep your abs strong because they support the extra weight put on your back, thereby protecting your back from injury and overstraining. You'll want to focus on doing stability prenatal exercises that work your deeper abdominal muscles while keeping your torso stable

Don't overstretch your body just because now that you're pregnant, you've loosened up and have ability to go further in your stretches (due to a chemical called elastin released in your body that relaxes your muscles, tendons and ligaments to allow your baby to emerge through your pelvis) especially in your second or third trimester

Be careful about doing stretches that go beyond your pre-pregnant range of motion. You can stretch too much and destabilize your joints, especially in your pelvic area

Be moderate in your prenatal Pilates exercises as you approach the third trimester. Follow your intuition and don't overtax yourself or your baby as execessive exercise can put strain on your body and take away energy and nourishment from your baby

Follow your instinct - if doing the exercise doesn't feel good, don't do it

Don't do sit-ups or anything that feels like it's compressing your abdomen

Don't lie on your belly

Don't lie on your back in the third semester as it compresses your abdominal aorta and blocks blood flow to you and your baby. A good prenatal Pilates uses positions other than prone (on your tummy) or flat, supine (on your back).
Use alternative postures, such as standing, side-lying, sitting on hands or knees, in a spine supporter, with head and shoulders on an arc barrel, sitting against the wall with the back supported and standing against a wall

Consult your doctor before you begin the Pilates for pregnancy

Pilates For Pregnancy, What Good Does It Do To You?

You'll benefit a lot from doing prenatal Pilates, some of them such as:

Increased strength, flexibility and endurance. You can think of this as your training for labor, delivery and recovery

With strengthened lower back muscles, your posture during pregnancy is improved, and this helps to minimize lordosis and lessen lower back strain

With strengthened abdominal muscles (especially rectus abdominis), there's more resistance to diastasis recti, a separation down the midline as your baby grows

With strengthened pelvic floor, you can reduce urinary incontinence

Prenatal Pilates helps you to avoid excessive weight gain. As you improve your kinesthetic awareness (i.e feeling where you're in space), you learn more about stabilization, movement and posture. The result is a lessened tendency to simply let go of all control and eat excessively

Improved circulation leads to you having more energy and can lessen hemorrhoids, varicose veins and swelling of extremities

The five layers of muscle, which make up your pelvic floor, become stronger, resisting tears

Tight muscles (like the hamstrings) are lengthened and this means you'll have fewer leg cramps

The lengthening of your tight hip flexors and upper, inner thighs (that result from constantly adjusting to a changing center of gravity and balance challenges) helps keep you centered

Some Basic Exercises In Pilates For Pregnancy

Here are some basic Pilates you can try out.

Your focus should be on your breathing and on your abs which should be contracted and your pelvis which should be neutral as you gently take your body through the motions.

Do each exercise 3 to 4 times.

Pilates For Pregnancy: Exercise 1

Sit on the floor with legs extended and spread slightly wider than hips, feet flexed.

Stretch arms out to the sides, parallel to the floor and twist torso to the left, bringing your right fingers toward your left toes.

Exhale and stretch gently through your chest.

Inhale, pull your abs in, sit up.

Repeat the move on the other side.

Pilates For Pregnancy: Exercise 2

Get on your hands and knees with hands shoulder-width apart and knees under hips.

Inhale, contract abs as you extend right leg out, lifting it until it's same height with the hips.

Exhale and return to start.

Repeat on the left side.

Pilates For Pregnancy: Exercise 3

Sit on an exercise ball or a chair, extend arms out to the side at shoulder height.

Exhale as you gently turn torso to the right, moving the ribcage to the opposite hip and look at your right hand.

Exhale. Repeat on the other side.

Pilates For Pregnancy: Exercise 4

Lie on your side with head resting on your arm, bottom leg slightly bent.

Keep abs tight to hold your torso steady, exhale and extend top leg forward until knee and foot are in line with your hip (or as comfortable as possible).

Go back to starting position, do 3 to 4 times before switching sides.

You should maintain neutral posture as your leg moves forward.

Pilates For Pregnancy: Exercise 5

On your hands and knees with abs tight, lift and straighten one leg and the opposite arm, and keep both limbs in line with your torso.

Switch sides to do. Be careful with your balance when you switch.

Pilates For Pregnancy, Who Should Avoid The Exercise?

You should avoid Pilates if you: