Pilates for pregnant women

Pilates for pregnant women is a set of light, low impact exercises, with focus on maintaining and improving abdominal and pelvic floor muscles. It is considered to be one of the most effective exercise for pregnant women. Many women start with Pilates in first place during pregnancy or during post natal recovery.

Pilates exercises are very versatile and can therefore be tailored depending on the stage of pregnancy. As a general rule, any exercise should be discontinued if you feel any discomfort or pain. Pilates is gentle on your joints and spine and strengthens your muscles around the pelvic area, which is beneficial especially during pregnancy and recovery after birth.

Pilates for pregnant women – early stages of pregnancy

In the first three months of pregnancy, you can be feeling exhausted and nauseous just by performing daily tasks. If you continue your Pilates classes choose poses which can be performed lying down,or basic mat exercises. Concentrate on easy exercises which focus on breathing and mediation. Aim to relax your mind and bring your body back into harmony.

Pilates for pregnant women- later stages of pregnancy

In the later stages of pregnancy, you will start feeling a lot heavier and it will be more difficult to move. You will also feel exhausted very quickly and will need regular breaks during your day.  The weight of the baby will make Pilates more challenging for you because it will bring your body out of balance. Pilates exercises at this stage of pregnancy should concentrate on poses which will strengthen your core and relieve you from back pain.  This will increase your blood circulation and provide relief for your spine. Always consult your doctor and Pilates instructor before performing any exercise, especially if you plan to exercise at home.

Post natal Pilates

Most women return to normal exercise around 6 weeks after giving birth, but you need again consult with your doctor if this is recommended in your case.

Here is an example of Pilates for pregnant women from the DVD Prenatal Pilates – 10 Minute Solution:

Pilates for pregnant women – Recommended DVDs:

Prenatal Pilates – 10 minute solution

This DVD contains five dynamic workouts each lasting 10 minutes. It includes workout session aimed at thighs and buns, core muscles, standing poses and a special bonus – flat belly fast. At $7.70* it really is affordable and very practical workout DVD.

 

 

Summer Sander’s Prenatal workout

One of the most popular prenatal Pilates DVDs – Olympics gold medalist Summer Sanders shows you how to stay fit during your pregnancy and after birth. The DVD contains full length exercise routine tailored for each trimester.

 

 

 

Beautiful Belly Postnatal Pregnancy workout

This DVD is great for getting your body back into shape after pregnancy. It is a fun Yoga and Pilates inspired workout which helps to strengthen and rehab your pelvic floor and abdominal muscles.