Is it safe to do Pilates during pregnancy?
safe to do Pilates during pregnancy
Pilates is an excellent low-impact form of exercise for growing a strong muscular core. It also helps improve posture and assists in correcting imbalances and alignment in the pelvic floor and trunk muscles. These areas become especially important as a woman’s center of gravity changes throughout the different trimesters of pregnancy.
The good news is that Prenatal Pilates East Sheen is generally safe to do during pregnancy, unless there are high risk complications or concerns. The key is to work with a qualified instructor who can make necessary adjustments as the pregnancy progresses and listen to the body.
In the first trimester, the uterus is expanding and hormones are working overtime. Fatigue, nausea and/or extreme tiredness are common for most women at this stage so it is important to listen to the body. It is not the time to advance a Pilates program or do anything too intense. It is best to stick with regular movement and avoid laying flat on the back for prolonged periods of time as this can compress the vena cava, a sizable vein that carries blood from the lower half of the body to the heart. Rather, focus on breathing exercises and gentle movements that stretch and strengthen the body.
Is it safe to do Pilates during pregnancy?
By the second trimester, the uterus is usually well established and many of the aches and pains associated with the first trimester have subsided. A regular Pilates program can continue at a moderate intensity, depending on the individual and what is comfortable. However, it is advisable to avoid exercises that require lying flat on the back as this can increase the pressure on the vena cava and should be avoided at all times after the 16 week mark.
By the third trimester, fatigue and nausea are often present again. It is a good idea to listen to the body and work within its limits, as some days 30 minutes of workout may be possible and other days only 10. A qualified instructor can adjust the Pilates exercises to meet the needs of each individual. In this phase, it is recommended to incorporate a good stretch of the calves (circling the ankles, flexing and pointing the feet) and movements that help “pump” blood back up to the heart.
It is always important to consult with the obstetrician before trying any exercise during pregnancy. There are many factors that need to be taken into consideration, including nutrient and hydration, gestational diabetes and high blood pressure, exercising in a hot or cold environment, and the changing center of gravity with each trimester. A specialized obstetrician who is knowledgeable about exercise during pregnancy will be able to assist in making any necessary adjustments and modifications to the program. This will help ensure that the pregnant woman remains healthy and safe throughout the pregnancy. In addition, a Pilates instructor that understands these issues will be better equipped to teach and guide the pregnant student.