Pilates is an exercise plan that trains our body to be strong and flexible . The series of exercises that are worked in Pilates improve our coordination and body stability.
Two very important factors included in this practice are relaxation and deep breathing . In addition, Pilates basically focuses on the movements of our abdomen, the muscles of the back and the pelvis.
Therefore, one of the main benefits of Pilates is correcting the bad body posture that most of us adopt and strengthening the muscles that work in balance and body coordination .
HOW CAN DOING PILATES HELP US DURING PREGNANCY?
During pregnancy, our body suffers a lot from the changes that occur . During the gestation period, our muscles must be prepared to support the transformation that our body, especially the pelvic area, back and abdomen , will experience.
For this reason, it is important that during pregnancy we carry out exercises adapted to our condition that help us stay active and strong.
Doing Pilates can be beneficial for working and strengthening the muscles most affected during pregnancy (abdomen, back and pelvis) without straining or straining other joints.
IF I AM PREGNANT, CAN I ATTEND ANY PILATES CLASS?
It is important that if you are pregnant, you look for a specific Pilates class for pregnant women and make sure that the professional who teaches these classes is qualified and has experience in this field.
Before starting the series of exercises, it is important that the instructor knows your condition and the number of weeks of gestation that you have so that they can adapt the exercises in the best possible way.
See your doctor if you feel pain during the Pilates method . It is important to have medical advice before continuing with this type of exercise.
During pregnancy, when doing Pilates we must be careful with:
– Do not fully stretch any joint in a position that does not support or hurts. This can be harmful to your body since during pregnancy the levels of the hormone relaxin increase and loosen the ligaments, softening the cervix. Therefore, we must take special care in this area when doing Pilates exercises.
– Towards the middle of your pregnancy, your instructor should teach you alternative and safe postures to those that require you to lie on your stomach or back or stand with only one leg.
– Remember that you can damage your wrists by supporting the entire weight of your body on your hands. Talk to the instructor to indicate other suitable positions to alternate with the most common position.
– Remember that your body continues to transform and that your abilities are affected, so you should look for alternative positions and movements to take care of your physical health and that of your baby.
WHAT ARE THE BENEFITS OF PRACTICING PILATES DURING PREGNANCY?
Before starting to do Pilates, you should contact your doctor or gynecologist to make sure that you are in good condition to be able to perform the exercises without you or your baby running any risk.
The Pilates coordinates series of exercises in breathing, physical strengthening and stretching working. Therefore, it is a good practice for women who are pregnant.
Here are some of the most important benefits:
1. Prevents pain in the back, abdomen, pelvis or the feeling of tired legs.
2. Provides breathing strategies to start during labor.
3. Strengthens the muscles and limbs, helping to tolerate the weight of the abdomen.
4. Improves blood circulation.
5. Offers flexibility to our body.
6. Relaxes and maintains body balance.
7. Facilitates the recovery of the body after childbirth.
CAN A PREGNANT WOMAN DO PILATES IF SHE HAS NEVER PRACTICED IT BEFORE?
The area that can suffer the most during Pilates practice is the pelvic floor. To ensure that we can perform exercises without any risk, we can check if we are able to contract the pelvic floor without damage.
If you do not know which are the muscles that work in the pelvic floor, try to contain the urine by squeezing and relaxing the muscle that is responsible for it. If you do not find difficulties in this, you can start with the Pilates method without any problem.
Likewise, before starting with this method, we must contact the specialist who evaluates and cares for our pregnancy so that they can give us the best recommendation, but in principle, if we have a good balance and good stability in the central muscles of our body, we should not have any problem doing the Pilates method.
WHAT IS THE BEST TIME TO PRACTICE PILATES DURING PREGNANCY?
When you are in the first trimester of the gestation period, you must take special care when practicing any physical exercise. It is recommended to do very gentle exercises that do not increase or force the heart rate since we can endanger the life of our baby.
When we enter the second trimester of pregnancy, we can perform exercises to strengthen the back and pelvis without harming our health . This is probably the best time to start doing Pilates exercises. At this stage, exercises with a giant ball can be introduced that help to strengthen the muscles and joints that are most exposed during childbirth.
For the last trimester of pregnancy, exercises more focused on controlling breathing are recommended . Also, you can adopt appropriate postures that help the baby to fit in to facilitate the birth.
WHAT ARE THE EXERCISES THAT YOU SHOULD NOT PRACTICE IF YOU ARE PREGNANT?
Before going to Pilates classes, make sure that the professional is a specialist in antepartum positions, since there are exercises that are highly detrimental to your health and that of your baby.
Take special care in performing exercises in which you have to contract the abdomen or tighten muscles without any movement, the latter could put your circulatory system at risk.
With regard to the last trimester, avoid those exercises in which you have to stay on your back for a long time, they can damage your abdomen and back.
In short, if you are pregnant and want to stay active, the Pilates method can be a good exercise plan to keep your body healthy and strengthened, above all, it helps you prepare for the moment of delivery, controlling breathing and the movement of your muscles and facilitating the positioning of the baby to achieve a more optimal birth.
Do not forget that you should not do any kind of exercise on your own during pregnancy because it could endanger the development of the baby. Always keep in mind any recommendation that comes from a specialist.
The Pilates method is considered one of the best exercises that pregnant women can perform due to the variety of exercises and the global work that is done throughout the body, as well as learning breathing strategies that help control the tension that appears in the time of delivery and keep calm.