What you need to know the Pilates in Pregnancy

The Pilates has become popular as a discipline suitable for practice during the pregnancy, not only as a physical activity safe, but as a form of exercise that particularly benefits the female body in front of the changes that this experience throughout the pregnancy. However, there are some considerations extremely important to practice Pilates during pregnancy, due to the associated changes that occur in the body of the woman.

What are the changes produced by pregnancy influence the practice of physical exercise?

During pregnancy the female body releases a hormone called relaxin, and remains active until some time after delivery, relaxin has the purpose of “softening” the ligaments and other connective tissue in order to allow the pelvic bones to move and allow the passage of the baby through the birth canal. This hormone not only affects the ligaments of the pelvic bones, but acts globally on all the ligaments of the body, increasing the risk of injury and instability.

stretching excessive or ill-directed, or a high-impact exercise, poor posture or misalignment during practice can greatly increase the risk of injury in the pregnant woman. For this reason, the practice of Pilates during pregnancy have to pay special attention to the effects exerted by relaxin in the body to avoid potential injuries.

on the other hand, in more advanced phases of the pregnancy, to lie down face-up to perform some exercises may cause dizziness due to the weight exerted by the baby on major blood vessels, which tends to block the return of blood to the heart. This usually happens when the baby begins to grow and the volume it occupies is not only limited to the lower part of the pelvis (from the beginning of the second quarter). For this reason, p ishave exercises face-up is recommended during the first and second trimester of pregnancy, and not after.

During pregnancy, changing shape of the female body determines your posture and the alignment of your spine and pelvis. The growth of the womb and of the breasts can form a lumbar lordosis is more pronounced (a greater curvature in the lower back), lead to the shoulders rounding and displace the pelvis forward. With the added weight of these changes can strain your joints, muscles and ligaments; and, with the additional effect of the hormone relaxin, some women just suffer from back pain, pelvis, and joints by performing postures and specific exercises. The change in the female body limits also the positions in which women can practice Pilates, which is why it is recommended to attend classes dedicated to pregnant women and to make the practice safe and beneficial.

what can I do Pilates during pregnancy?

If you take time practicing Pilates and want to continue to do so during the pregnancy, then it is possible to continue under the supervision of a qualified instructor during the first trimester. Starting in the second quarter you will need to include modifications to the practice of the exercises.

on the contrary, If you’ve never practiced Pilates and want to attend as a student at new, it is essential that you look for a specialized class in Pilates for pregnant women, with a monitor with the training and knowledge needed to work with women in this stage of the life cycle without running any risks.

What are the benefits of Pilates during pregnancy?

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  • The exercises in pilates can help the mother to maintain good posture and alleviate some of the usual pains of change that you experience your body.
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  • allows You to be more aware of the transformations body that are produced
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  • Power the strengthening and toning of the muscles through stretching.
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  • Allows for cardiovascular fitness and improves breathing.
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  • Strengthens the abdominal wall, which will favor expulsion during labor.
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  • Contributes to the prevention of the separation of the abnormal muscles of the abdominal wall.
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  • Helps to decrease the lumbar lordosis
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  • Strengthens the muscles of the legs, stimulating the blood circulation.
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  • Strengthens the muscles of the upper body, which helps to adapt the posture to the increased weight and volume of the breast.
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  • Promotes sleep and concentration.
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  • During childbirth contributes to lower rate of cesarean sections and deliveries of shorter duration.
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  • it Increases body awareness of the postures during labor and delivery
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  • Promotes the resistance in the delivery and relaxation
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  • After delivery contributes to a fast recovery and strengthening of the abdominal area. In addition to reducing the symptoms of incontinence and constipation.

Without a doubt, Pilates provides enormous benefits to the mother both at the time of the gestation, such as during childbirth and post-delivery.

If you are interested in testing the effects of this practice during your pregnancy, we suggest that you consult your doctor if it is advisable in your personal situation (since not all pregnancies are the same and there are cases in which we do not recommend this type of workout) and if it is your case, look for a specialist centre to begin to enjoy this practice with the greater security for you and your baby.