benefits of prenatal Pilates
Keeping active during pregnancy is widely advised as it helps you to adapt to the physical changes your body undergoes, and to prepare for birth and recovery. While some sports and exercise are not safe during pregnancy, Pilates is a low impact, safe form of exercise that can be performed throughout your entire pregnancy.
There are many benefits to taking part in Prenatal Pilates East Sheen, including a stronger pelvic floor and reduced back pain, as well as increased flexibility and a calmer mind. In addition, Pilates encourages proper breathing, which can help to alleviate stress and tension around the pregnant body.
The specialized exercises in prenatal Pilates strengthen the deep abdominal muscles, known as the transverse abdominis, while avoiding any recruitment or engagement of the rectus abdominis (the six pack abs) which can cause back pain during pregnancy. Strengthening these core muscles improves posture and alignment, which in turn reduces back pain, especially during the third trimester.
What are the benefits of prenatal Pilates?
Back pain is often exacerbated by the shifting center of gravity during pregnancy. This can also lead to misalignments in the joints, which in turn causes tightened and shortened muscles. Pilates teaches good postural habits and increases body awareness, which can help to keep the muscles lengthened and strong instead of tightened and short.
During the first trimester, the uterus is growing rapidly, and hormonal changes can result in fatigue and nausea. However, most of the core exercises in Pilates are safe to do during this stage. The key is to listen to your body, avoid lying on your back and rest when you need to. A strong and stable pelvic floor is essential to support the uterus during pregnancy. The specific exercises in Pilates that target the core muscles can help to strengthen these important muscles, and also to prevent incontinence issues caused by pregnancy.
Many women experience lower back pain during pregnancy. One of the main causes of this is an imbalance between the iliotibial band and sacroiliac joint, which can be exacerbated by sitting for long periods of time. Pilates can help to strengthen the iliotibial band, which will improve balance and support the pelvis.
The most notable benefit of a Pilates session during pregnancy is the strengthening of the pelvic floor muscles. The kegel exercises are especially beneficial during this time, as they can help to strengthen this hammock of muscle that sits underneath the pelvis and helps to support the bladder and bowel. Strong pelvic floor muscles can help to prevent incontinence during and after pregnancy, as well as during childbirth.
Prenatal Pilates classes are led by a trained and certified instructor who is experienced in working with pregnant women. Look for an instructor that has the proper credentials and offers a class with a small student to teacher ratio so that you can get personalized guidance during your classes. As always, before starting any exercise program, consult with your healthcare provider to make sure it’s safe for you. And be sure to talk to your instructor about any concerns or limitations you may have.