Pilates is the best exercise during pregnancy because it strengthens the most important muscles women will use during pregnancy and labor. Pregnant pilates exercises builds abdominal, back and pelvic muscles that supports more comfortable pregnancies and deliveries. Pilates is famous for helping new moms get their figures back. Pregnant pilates exercises are much preferred because it can be adapted to your body’s abilities.
It is imperative to find specialized pre-natal pilates classes or a qualified instructor licensed for appropriate pregnant pilates exercises. It is best not to do pilates on your own with no knowledge of the fundamentals of pregnant pilates exercises. Pregnant pilates exercises should be beneficial to both mother and child. It is recommended not to overdo pregnant pilates exercises to avoid jeopardizing both your health and your baby’s.
Pregnant pilates exercises are not particularly strenuous but you should pay attention to your body and baby by pacing yourself. Your body’s energy levels will be changing and you don’t want to overdo it. Fitness professionals usually apply the talk test. If you are too breathless to talk in a relaxed tone and tempo, it is time to slow down. Other signs that you need to take a break are lightheadedness, feelings of faintness, queasiness, racing heart, shortness of breath, uterine contractions, bleeding or leaking fluid, and headache.
As the baby grows, your center of gravity will change. You may find out that you need to be a bit more careful when doing pregnant pilates exercises such as getting up and down for mat exercise, using pilates equipment or working out on an exercise ball.
Hormonal changes during pregnancy encourage suppleness in the joints and muscles. Pregnant women experience more strain to the muscles and ligaments because their bodies are making them more “flexible”. Be sure not to exceed your limit. A number of moderate pregnant pilates exercises can be designed for you.
Discussions about the safety of pregnant pilates exercises are aplenty; but on the whole, sensible exercise is appropriate during pregnancy.
The compensations of pilates are evident and a great number of pilates followers have testified that doing regular Pilates classes has resulted in well balanced, toned and stronger bodies. Related benefits to pregnant pilates exercises are weight loss, increased energy levels and a general sense of wellbeing. Pilates is uncomplicated and very effective, a great complement to any exercise routine.
According to NAVA, “There is a lot of debate on the subject of Pilates and pregnancy, and exercise in general. Generally speaking, moderate exercise is safe throughout a normal, healthy pregnancy and many gentle pilates exercises are appropriate. However, keep the following cautions in mind.
– Do not over-exert the abdominal muscles to avoid diastases recti (separation of the abdominal muscles).
– Take care of you lower back, which can be strained with the weight of the fetus.
– Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
– Do not over-stretch as relaxants and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
– Be aware that your center of gravity and therefore your sense of balance have changed.
– Do not start a brand new exercise regimen in the first trimester (except for prenatal yoga classes or Lamaze classes).” (poweryogapilates.com)
Everything considered, pregnant pilates exercises is more beneficial than detrimental to mother and child. As long as you are guided by an expert who knows how to handle a woman in a delicate condition, any pregnant woman would reap the optimum advantage of this exercise.