Remaining fit and mobile is crucial and there is a great variety of exercise that will compliment your Pilates practice.
Remember the heart is a muscle - so including other forms of mild cardio throughout gestation (unless a doctor advises against it) is recommended.Read more...
Do's and Don't's
It's important when you are pregnant to understand the do's and don't's when exercising to ensure you are doing the best thing for you and your baby.
Below is a list positions and exercises to stay away from and a list detailing all those that are ok!
- NO MANUAL RELEASE OF THE LOWER EXTREMITIES – CALVES, FEET & ANKLES - Do allow hands on release on the lower extremities in particular the foot, ankle and calves. The foot and ankle have pressure points that can bring on labor. Due to the large amount of extra blood flowing through a pregnant woman – avoid manual release of the calves as there is evidence that it can cause dangerous blood clots.
- AVOID ALL FLEXION OF THE SPINE - forward bending of the spine.
In focus - Is it safe to workout on your back
There are few simple guidelines that need to be followed to ensure that the supine work you are doing is right for you and completely safe.
1. Can I get into the position safely?
- Following the Diastasis prevention guidelines of always coming all the down onto your side before rolling over should ensure you are safely getting into a supine position.
In-focus - Squatting
Squatting is such an important exercise to master when you are pregnant.
It is 100% safe throughout your three trimesters and can be practiced using a variety of different equipment and positions.
THE BENEFITS OF SQUATTING
1. Increase Pelvic Floor and TVA strength
- The correct firing pattern of the muscles when squatting should always involve PFM and TVA to stabilize the pelvis.
- Holding a squat is a good place to practice PF engagement when the muscles are stretched.
- It’s also a good place to do your third trimester reverse breathing.
2. Prevent Back & Pelvic PainRead more...
Pilates Through Your Trimesters
BEFORE BECOMING PREGNANT
If you are planning on becoming pregnant you should begin to shift the focus of your Pilates and the way you are working-out in general.
- CARDIO FITNESS - Now is the time to focus on getting cardio fit so you are in peak condition for your pregnancy. Pregnancy is not the time to decide start running or beginning HIIT – in the months leading up to when you fall pregnant is the ideal time for this type of training.
- NO MORE RECTUS TRAINING – We want to have the rectus – or 6 pack – turned off during pregnancy so focus should shift away from forward bending and begin to focus on deep core activation in neutral spine and neutral pelvis.