Pilates for pregnant women is an excellent way to strengthen your body, prepare for childbirth and take a step towards a quick recovery of the figure after the baby's birth. It is important to consider that Pilates requires some physical preparation and does not fit every future mother. The benefit of pilates is hard to overestimate: it's really an excellent, comprehensive approach for beauty and harmony!
Pilates for pregnant women: testing
If your lower abdominal muscles and pelvic floor are not strong enough, there is a risk that you can damage the ligament and articulation during the Pilates exercise at home. To prevent this from happening, try to perform such an exercise simple and safe at any time of pregnancy: stand on your knees, the back is even, the brushes on the floor. Take a breath. And then exhale, during which you pull and lower your stomach. Exercise should be performed for at least 10 seconds, without changing the position of the back and without holding your breath. At the end of the exercise, relax.
Test results can be easily determined: if this exercise is given to you easily, and you can repeat it 10 times, then Pilates is safe for you. If not, it is better to prefer other methods of physical activity.
Pilates: exercises for pregnant women
During pregnancy, pilates should be conducted with due regard for all precautions. In particular, it is worth taking a very careful look at the exercises: even if you know the exercises for a long time, in this period of life only a small part of all variations is allowed. Exclude from the program the following:
- exercises that need to be performed while lying on the stomach;
- exercises on balance;
- Exercises that can cause a delay in breathing;
- Exercises that require active tension of the abdominal press;
- Exercise in which complex coordination of movements is required;
- Exercise in which you want to maximize the bend or unbend the joints.
However, if you attend special classes for pregnant women, and not to study at home, then you do not risk making mistakes in choosing exercises: instructors strictly monitor that future mums perform only those elements that do not harm, but only benefit their body!
An ideal addition will be specially selected music for practicing pilates, which will help you relax and really enjoy the process of doing exercises.