Pregnancy is a big change for any woman’s body. As the baby grows, there are extra weight and pressure on muscles that need to be managed carefully. That’s why it’s important to maintain an exercise routine during pregnancy to improve prenatal health. One of the best ways to do this is by practicing prenatal Pilates.
Prenatal Pilates is an exercise method designed specifically to help pregnant women manage their growing bodies safely. It focuses on strengthening core muscles, improving balance, and increasing flexibility.
A certified instructor can provide guidance and modify exercises appropriate for each trimester. By regularly doing these exercises, expectant mothers can strengthen their abdominal and pelvic floor muscles, reduce pain, and prevent discomfort during delivery.
Improved balance and coordination help prevent falls and other accidents as well. Strengthening the core muscles through these workouts also improves the overall strength of your core muscles needed during labor and delivery.
Deep belly breathing helps strengthen and support the abdominal muscles, which are essential during pregnancy and delivery. As your baby grows bigger, it becomes more challenging to breathe properly and maintain control over your breathing. However, with the appropriate guidance of a certified prenatal Pilates instructor, you can safely manage this process and gain extra benefits as well.
To perform this exercise, lie down on a mat with your knees bent and feet flat on the floor. Place one hand on your belly and the other on your chest. Take a deep breath in through your nose, focusing on filling up your lower lungs first. As you inhale, feel your belly expand under your hand while keeping your chest still. Imagine your pelvic floor is relaxing and dropping down. Slowly exhale through pursed lips, feeling your belly gently contract back towards your spine.
We encourage mothers to put their hands around their belly as they exhale. Gently move your hands inward as the air leaves your chest as if you are cradling or holding your baby.
Repeat for 5-10 minutes or until you feel comfortable and relaxed.
Kegel exercises are an essential part of prenatal Pilates because it strengthens the pelvic floor. The pelvic floor muscles work overtime during pregnancy and control bladder, uterus, and rectum function. These muscles can weaken during pregnancy and childbirth, leading to incontinence or other problems.
To perform a Kegel hold, sit comfortably with your feet flat on the ground and your hands resting on your thighs. Imagine that you are trying to stop the flow of urine midstream. Squeeze your pelvic floor muscles as if you were doing this, holding for 5-10 seconds before releasing.
Kegel holds can also be done while standing or lying down. It’s important to avoid holding your breath or tensing your stomach, buttocks, or thigh muscles while doing these exercises. With regular practice, Kegel holds can help prevent urinary incontinence and improve sexual function postpartum.
One special exercise recommended for pregnant women is the Cat Roll Stretch. To complete this exercise, start on all fours with your hands directly under your shoulders and knees under your hips. Take a deep breath in as you look up towards the ceiling and arch your back.
As you exhale, round your spine and reach your head towards the floor, tucking your chin into your chest. Hold this stretch for a few seconds before returning to the starting position. With regular practice, this exercise can help reduce tension in the shoulders and neck while increasing flexibility in the spine.
This exercise strengthens and supports the upper back muscles, which can help reduce discomfort and prevent pain during pregnancy.
The benefits of this exercise go beyond just reducing discomfort. By strengthening the upper back muscles, you gain better control over your posture, which helps avoid any extra strain on your lower back. Additionally, it improves blood circulation and increases oxygen flow throughout the body, providing more energy to keep up with daily activities.
To perform the Upper Back Stretch, find a comfortable seated position with your legs crossed or straight out in front of you. Hold this stretch for 30 seconds while taking deep breaths before releasing.
Wag the Tail is a special exercise that can help pregnant women strengthen their pelvic floor muscles. This exercise is appropriate for all stages of pregnancy and can be done safely with proper guidance from a certified prenatal Pilates instructor.
The benefits of Wag the Tail are big, as it helps to reduce the risk of incontinence during and after pregnancy. It also strengthens the lower back and hips, which can provide extra support as your body grows and changes.
To perform this exercise, gently position yourself on your hands and knees. Make sure your shoulders and knees are hip-width apart. Keep your head in line with your spine and maintain a comfortable position throughout the exercise.
Next, inhale deeply and as you exhale, draw your belly button towards your spine while lifting your tailbone towards the ceiling. Hold this position for a few seconds before releasing and returning to the starting position.
Repeat this movement for 10-15 repetitions, making sure to keep your breathing steady and controlled throughout. With regular practice, you will gain better control over your pelvic floor muscles and improve overall strength and stability.
Thigh strengthening is a special exercise that can provide extra support to your growing body during pregnancy. It is recommended by certified instructors and professional teachers as an essential part of a prenatal Pilates routine.
The benefits of thigh strengthening are big, as it helps you maintain better control over your body and avoid discomforts associated with pregnancy. By improving the strength of your thighs, you can reduce the risk of injuries and prevent falls.
To perform this exercise safely and effectively, it’s important to follow appropriate guidelines and use proper form. You can print out a printable guide or seek the help of a qualified instructor who can teach you how to do it correctly.
By doing thigh-strengthening exercises for just a few minutes each day, you can increase your overall strength and reach new levels of fitness. This will not only make you feel more comfortable during pregnancy but also prepare you for labor and delivery.
Kneeling Superman is a special exercise that can help pregnant women strengthen their back muscles and improve posture. This exercise is appropriate for all stages of pregnancy, as long as it is done safely and with proper guidance from a certified prenatal Pilates instructor.
The benefits of Kneeling Superman are big – not only does it strengthen the upper body, but it also helps to reduce back pain and prevent discomfort during pregnancy. By strengthening the back muscles, pregnant women can better manage the growing weight of their baby and avoid extra strain on their spine.
To perform Kneeling Superman, start by kneeling on all fours with your hands directly under your shoulders and your knees hip-width apart. Keep your head in line with your spine and maintain a neutral position throughout the exercise.
Next, reach your right arm forward while extending your left leg backward at the same time. Hold this position for a few seconds before returning to the starting position. Repeat on the other side, reaching your left arm forward and extending your right leg backward.
It’s important to keep your core engaged and control your movements throughout the exercise. Avoid arching your back or letting your hips sway from side to side. Complete 10-12 repetitions on each side, taking breaks as needed.
The benefits of Plie Squats are numerous – they help improve balance, increase flexibility, reduce back pain, and strengthen your legs. This exercise also helps avoid complications during delivery by strengthening the pelvic floor muscles.
Keep your head up and shoulders relaxed. Now slowly bend your knees while keeping your back straight until your thighs are parallel to the ground. Hold this position for a few seconds before returning to the starting position.
It’s recommended to do 3 sets of 10-15 repetitions of Plie Squats every day. You can gradually increase the number of repetitions as you gain strength. Remember to breathe deeply throughout the exercise and keep control of your movements.
Bird Dog is a special exercise that helps in strengthening the core muscles as well as improving balance.
The benefits of Bird Dog are big and immediate. This exercise helps in reducing back pain and improves posture. It also strengthens the arms and legs, making it easier to carry the extra weight during pregnancy. Additionally, Bird Dog can help prevent diastasis recti, which is a separation of the abdominal muscles that can occur during pregnancy.
To perform Bird Dog, start on your hands and knees. Position your hands and wrists under your shoulders. You also want to make sure your knees are directly under your hips. Keep your head in line with your spine and engage your core muscles.
Now that you are in position, lift your right arm and the opposite leg straight at the same time. Hold this position for a few seconds before returning to the starting position. Repeat on the other side.
Bird Dog can be done for about 10-15 minutes each day to gain maximum benefits.
It is important to consult with your midwife or OBGYN before starting any new exercise routine. A common misconception about prenatal Pilates is that it can harm the baby. When performed under the supervision of a certified instructor and with modifications appropriate for each trimester, it is safe for both mother and child.
If you’re worried something might hurt the baby or you just don’t feel good doing it, stop immediately with the exercise. It is better to be cautious than to push yourself. With pregnancy exercises, there are other things we can do to work those same muscles. (Source: www.pilatesanytime.com)
In conclusion, adding prenatal Pilates to your daily routine can significantly improve prenatal health and make you feel more comfortable throughout your pregnancy experience. With its numerous benefits like improved balance, core strength, and better breathing control, this workout can provide extra support and preparation for labor and delivery. So why not try it now?
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