Pilates exercises for pregnant women

There are over 500 hundreds Pilates exercises, but a mom-to-be only needs around 5 of them to get their physique and mind ready for labor.

Before you decide to take Pilates exercises, make sure to visit your doctor first for getting his approval, since pregnancy factors, as well as your age, health and fitness level will affect your exercise routine.


Highly recommended Pilates exercises for pregnant women:

Swimming. Pull your belly toward your spine and keep the back of your neck straight and aligned with it. Extend your right arm forward and step your left leg back so they are both parallel with the floor.

Hold for a few breaths then switch sides. Repeat 3 more times.

1. Squatting. Hold with each hand 3 to 5 pound weights and place your back 8 to 10 inches away from a wall, with your feet extended hip-width. Bend you knees keeping your head and back aligned with the wall until you are in a sitting down position.

Take a deep breath that fills your ribcage, avoiding lifting your shoulders. Do 4 bicep curls, and then 4 presses above your head. Get up keeping neck and back straight. Repeat 2 more times.

2. Knee folds on an incline. Lie on your back inclined over a pillow wedge (preferably) or a pile of pillows. Bend your knees and keep and feet touching the floor. Lift your right leg so to make a 90 degree angle with your calf. Return to the initial position without shifting hip weight.

3. Switch legs. Repeat 4 more times.

Tip: Do Kegel exercises while lifting your knee (tighten up the urinating muscles).

4. The hundred. Lie on your back, knees bent and calves parallel to the floor. Lift your extended arms one inch off the floor. Curl your head forward and lift off your shoulders slightly, and pull your belly toward your spine.

Pump your extended arms up and down as you were hitting the air while taking 5 nose breaths, each one followed by 5 mouth exhales.

Take your head, shoulder s and arms down. Repeat 9 more times.

5. Spine stretch against the wall. Sit on the floor with your back against the wall (there must be space at your lower back and neck), legs straight and extended hip-width. Bring your arms forward at your shoulders’ level, parallel to the floor.

Inhale deep enough to lift your rib (but not your shoulder) off your hips. Exhale as you take your head first and then your back off the wall. You have to feel how each of your neck vertebrae rolls away from the wall.

Inhale and exhale again to get back (one vertebrae at a time) to the start position. Repeat 4 more times.

Pilates workouts: The Hundred

The Hundred is a classic Pilates exercise –one of my top favorites, too- , a regular one at almost every Pilates class to help warm up lungs and abdominal muscles.

It has an average difficulty since you have to coordinate breathing with movement, and put strength and dexterity at the same time.

It is a quite safe exercise; it is one of the most highly recommended Pilates exercises for pregnant women.

Pilates: The Hundred

Tips for The Hundred workout

• Too challenging: If you find this difficult, put your feet flat on the floor with your knees bent.

• Not challenging enough: Lift your legs extended to the ceiling, making a 45 degree angle at the hip.

• Keep your belly button tucked and keep your back flat on the floor.

• For pregnant women: If you are at your second trimester, place pillow under your head, neck and back to prop up your body.

Pilates and pregnancy – Why it is good for pregnant women

Although pregnancy is a delicate process, exercise can not be ruled out from the life of a pregnant woman for three important reasons:

• Makes your mom-to-be body stronger.
• Gets your body ready for an easier delivery.
• Helps you get a faster and better recovery after birth.

Pilates for pregnancy focuses on three main areas: back strength, pelvic floor strength and posture. As your body grows over the months the weight the baby adds is going to put strain and pulls on your back, shoulders and legs.

In addition to this, relaxin (hormone released during pregnancy) and belly growth produce weakening and loosening of muscles and joints in the pelvic area, the key delivery area. So, if you keep your muscles and joints strong throughout pregnancy you will have an easier birth and a faster recovery.

And what are the best Pilates exercises for mom, then?

The most suitable pregnancy exercises are gentle movements with a safe range of motion that help strengthening the abdomen. The results: your enhanced core muscles will give adequate support to your organs and back, so as to make your pregnancy more bearable.

Caution

Before you get ready to hit the Pilates studio, consult your physician first if there are any factors that may interfere in your workout routine.

In case you are a sporty mom already it is advisable you slow down your pace due to the fact that high level fitness can result into more blood flow diverted into the fetus and the possibility of having a low-weight baby. But if your want to keep up your training, light cardio, swimming, walking and Pilates pregnancy exercises will do you good.