The World of Pregnancy

Is Pilates Safe During Pregnancy?

There are over 25.000.000 persons presently practicing this kind of trendy sport: Pilates. Most of them know it represents intense exercises for the joints, which require the sense of balance and control of the abdominal muscles, always coordinated with breathing. However, there are few that know that Pilates was invented by a German bodybuilder almost 100 years ago.

Is Pilates Safe During Pregnancy

History

Joseph Pilates, who was born in 1883, has asserted his whole life the fact that the human organism requires daily movement and that there`s an interdependence between the mental control of movement and physical exercise. And these help in maintaining a correct posture throughout life, toning the muscles and, therefore, maintain a good general health state.

Joseph Pilates has sustained his entire life these ideas and has channeled his whole energy creating special device for their application. Actually, this has reflected in his longevity and health state until 84 years old when he died. His methods have brought the attention of sports coaches and physiotherapists, and represent a subject of major interest and most universities of physical education throughout the world.

Benefits of Pilates Exercises

Pilates helps you balance the center of gravity of your body, which it`s almost common knowledge it changes during the last trimester of pregnancy. For this particular benefit, you need to keep deep abdominal muscles along with the spine`s muscles. The core control is usually achieved when integrating the trunk, pelvis and shoulder in 1 unit.

Continuing on the very same thought, most common exercises tend to work the same group of muscles. This will lead to your weak muscles becoming even weaker than they are, and strong muscles even stronger than they are. The final result of this will be building muscles that aren`t well balanced, which is in turn the most essential cause of injuries or back pains.

Read more on Can Jumping While Pregnant Hurt My Baby?

Pilates lighten and strengthen muscles, and improve joint mobility and elasticity. Pilates exercises will condition the exercises of the whole body, even the ankles or soles. There will be no muscles trained too much. The entire muscle system will develop in a well balanced way, and help you enjoy physical exercises every day a lot more easily, and with better performance and fewer risks of injuries.

Pilates represents a great system of physical exercises. The changes brought to the exercises might change the difficulty from beginners to advanced.

Pilates can also make a lot of difference when talking about your generally health without demanding that much from your body. The Pilates exercises are definitely a refreshing way to performing your daily workout for both the mind and body.

By focusing on moving fluently, correcting the alignment of the pelvis and spine and improving the rate of breathing, you will most likely gain a much better tonus of your organism You`ll actually learn how you should control the body movements.

When talking about Pilates, you should emphasis the quality of the movement and not the rehearsal number. A proper breathing is essential and helps perform the movements with maximum efficiency. And last but not least, by succeeding in learning how to breathe properly, you will succeed in removing stress.

Pilates Exercises for Beginners

Once you have decided to start this type of exercises, the next question is where you can perform these exercises. You can practice Pilates at:

  • Fitness clubs;
  • Recreational centers.
  • Beauty centers and rehabilitation clinics.

You`ll find them appealing depending on the way you like to practice the exercises, for how much time and what resources you are willing to give. No matter the systems you`ll adopt, the location where they are performed need to offer you the proper atmosphere to work both the mind and body.

Pilates Exercises at Home

Once you have decided to start this type of exercises, the next question is where you can perform these exercises. You can practice Pilates at:

  • Fitness clubs;
  • Recreational centers.
  • Beauty centers and rehabilitation clinics.

You`ll find them appealing depending on the way you like to practice the exercises, for how much time and what resources you are willing to give. No matter the systems you`ll adopt, the location where they are performed need to offer you the proper atmosphere to work both the mind and body.

Is Pilates Safe during Pregnancy?

Pilates are a type of easy physical exercises, which have a reduced impact on the body, reason for which they are considered one of the best forms of gymnastics during pregnancy. And because Pilates exercises help in improving and maintaining the state of the abdominal and pelvic muscles, they aren`t only recommended during pregnancy, but also for anyone who is interested in his health.

Lots of women enroll in this type of exercises during pregnancy or after birth.

  • The exercises can be adapted to each pregnancy stage, lighter or more intense, but they shouldn`t be continued if you feel any discomfort.
  • These exercises don`t force your back or wrists. Actually, your back will be fortified, just as your pelvic or abdominal muscles, allowing a lighter pregnancy, delivery and recovery after birth.

First Trimester

During the first 3 months, the hormonal changes of your body can make you feel nauseous and exhausted, but you can make easy exercises even when standing in your bed.

Often, a little movement can energize your whole body and can make you feel mentally and physically better. And the relaxation techniques will relax both your mind and body.

Second Trimester

The second trimester of pregnancy is for most women the easiest period. Although the uterus grows and the body changes, the level of energy is pretty high and this should also be the moment when you should maximize the practice of the exercises, so you can have as many advantages as possible.

Third Trimester

During the last trimester of pregnancy, women will generally feel heavy and have a sensation of general discomfort.  The hormones, which now have the main role of weakening the pelvic joints, may cause back pain. The additional weight of the baby can change your gravity center, the legs can swell and may occur varicose veins.

These exercises can help you with all these issues associated with pregnancy, fortifying the main muscles, which in turn leads to an improvement of circulation and posture.

Pilates after Birth

In general, women resume Pilates exercises at 4 to 6 weeks after birth, or at 8 to 12 weeks after Caesarean birth. Ask for your physician`s advice regarding the proper moment when you should resume these exercises.

Pilates help the body regain its original shape and tone, and tone the muscles that were weaken during pregnancy again.

The exercises can be adapted to your needs, so no matter if you experienced a vaginal or Caesarean birth, it can create a safe program of exercises that is focused on certain groups of muscles.

 

Image courtesy of momjunction.com
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