Pilates is a sport now widespread and beloved. Many pregnant women also ask if they can continue their training or they can undertake the study. Pilates in pregnancy, in fact, it can be done but with a few precautions and appropriate exercises, then it works!
- What is pilates?
- Why pilates works in pregnancy?
- You can do during pregnancy or are there contraindications?
- What happens if I haven’t done pilates before?
- Can I attend any pilates?
Here are the answers.
The Pilates is a form of exercise that aims to train the body and mind to be strong, flexible and balanced. This is possible through a series of movements and postures that increase awareness of the strength of their bodies and their coordination. Deep breathing and relaxation, this discipline, serve to reinforce this awareness.
Pilates work schemes are mainly concentrated on the belly, pelvic floor muscles and back muscles. These muscles are key to good posture, for a greater balance and physical strength. The exercises also help prevent incontinence and provide support for the back and pelvis. visit the site for maternity clothing.
The idea is that by strengthening the muscles, may develop a stable core of your body on which stand better. Build this core is possible through a series of controlled movements and gradually more difficult. As the exercises intensified, however, the body is never put under strain.
Why Pilates works in pregnancy?
The belly and pelvic floor muscles are put under pressure as the baby gets bigger. At the same time, the hormone relaxin makes the ligaments connecting the bones more rigid. The ligaments, however, during this period are also susceptible to stretching more than usual; so overburden it without training is harmful.
During pregnancy, the belly muscles are tense and, if they are weak, can give rise to strong back pain or pelvic pain constant. The pelvic floor muscles weaken, in addition, may act as an obstacle to the bowel, bladder and uterus causing the pelvis to move under the weight of the child. As a result, you may have difficulties in contract and relax the muscles. This is the most common cause of incontinence in pregnancy when you cough or sneeze, or even the heavy feeling that feels out of the back and body.
Acting just on strengthening the abdomen, back and pelvic floor muscles without straining other joints, Pilates is emerging as an excellent method of exercise for pregnant women. During pregnancy also often feel more awkward, clumsy movements and therefore less agile. This is due to changes ofpostural balance that Pilates helps increase resulting in improved perception of themselves and of their “new” appearance. Pilates can also help you to walk without swinging from side to side while the baby grows.
What happens if I haven’t done pilates before?
Before trying Pilates, make sure that you can run a sharp contraction of the pelvic floor. The proof is to tighten your pelvic floor muscles and hold that position for at least 10 seconds. If you fail to do this test, it is better not to make Pilate exercise to avoid overloading the joints and ligaments during exercises.
Clearly any physical activity during pregnancy should be done under observation and medical advice.
Can I attend any pilates?
If you want to attend a course in pilates in pregnancy, it is best to find one tailored to pregnant women. If the teacher isn’t even a doctor, make sure he has a qualification in teaching Pilates for pregnant women. If you experience pain or discomfort during class, it is better to stay the course and talk to your midwife or doctor to know whether you should continue.
If you enter a regular pilates lesson, it’s better to be cautious on the following points:
Pilates exercises to do during pregnancy
Many pilates exercises are performed on her hands and knees, which is an ideal location for pregnancy. The adoption of this position, in fact, help the body axis to realign by helping the child, towards the end of pregnancy, to put yourself in the right position to be born.
It should be noted that there is no research on pilates deepening directly its effects on pregnant women. There are some studies that suggest that it may help improve flexibility and balance plus the fact that exercise is good throughout pregnancy.
The main advantage of Pilates is that targets exactly the muscles involved in prenatal period and is a type of exercise completely safe.
Some of the positions, especially those lying on the stomach or back, or standing on one leg, are not suitable from 4 months onwards. You should avoid pulling on ligaments beyond measure, especially if not supported by anyone. This is because the relaxin, as we have seen, making it less elastic ligaments. Supporting the weight on hands and knees, the Bank can give pain to the wrists.Your instructor should show you how to lean forward on a ball for this type of exercise.