Pilates for Pregnant Women: Dos and Don’ts

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Understanding the Basics of Pregnancy Pilates

So, what is Pilates? Simply put, it is a form of exercise that focuses on balance, flexibility, strength, and overall body awareness. It is known for its focus on the body’s core, which is particularly important for a healthy pregnancy. But do not worry if you’re unfamiliar with it. Even if you’re a complete beginner, pregnancy is an ideal time to start a Pilates routine as it provides a host of benefits for both expectant mothers and their growing babies.

The Benefits of Pilates for Pregnant Women

Pilates can be transformative during pregnancy. Some of its many benefits include:

• Improved posture: As your baby grows, your center of gravity changes which often results in bad posture. Pilates helps realign your body and maintain a good posture.
• Increased flexibility: Pilates is all about movement and flexibility. It stretches your muscles and increases your range of movement.
• Enhanced balance: With a changing body shape, maintaining balance can be tricky. Pilates exercises can teach you to stabilize your body.
• Better stamina during labor: Pilates exercises specifically target the pelvic area, which could mean an easier birth and recovery.

Pilates Exercises for Pregnant women – The “Dos”

Before diving into Pilates exercises during pregnancy, always consult with a healthcare provider or a certified Pregnancy Pilates instructor to ensure you’re not putting yourself or your baby at risk. Once you’ve gotten the green light, these are the “dos” of Pilates during pregnancy:

1. Practise exercises that improve core stability like the pelvic curls, swimming (on hands and knees), and feet in straps series.
2. Include exercises that promote muscle balance like the mermaid stretch.
3. Favor exercises that strengthen the upper body such as front rowing, and many of the seated series on the Pilates Reformer.

Pilates Exercises for Pregnant women – The “Don’ts”

While Pilates can certainly be a game-changer during pregnancy, there are still certain exercises or movements that are best avoided. The “don’ts” include:

1. Avoid exercises that involve doming of the belly, such as the hundred or criss-cross.
2. Steer clear of exercises that put pressure on your back or spine like the swan or neck pull.
3. Exercises requiring you to lie flat on your back such as the scissors or bicycle, should be avoided especially after the first trimester.

Wrapping Up

So there you have it! Incorporating Pilates into your pregnancy routine can be an excellent way to stay fit, strong, and flexible. Always listen to your body and work at a pace that feels comfortable for you. Happy exercising, moms-to-be!