Is Pilates During Pregnancy A Good Idea?
Exercise during pregnancy benefits both the mother and the baby. One option that also often attracts expectant mothers is Pilates. Today we are going to take a closer look at whether Pilates is a healthy form of exercise during pregnancy.
In general, doctors recommend that pregnant women focus on low-impact activities, such as swimming, hiking, or yoga. In this article, we would like to answer some of the questions you may have about pilates and whether it is healthy for you during pregnancy.
Is Pilates During Pregnancy a Good Idea?
What is Pilates?
Joseph Hubertus Pilates was the developer of this form of training that bears his name. Pilates is designed to work mind and body at the same time. The aim is to promote, among other things:
- concentration
- check
- breathing
You can do Pilates on the floor or with objects. Your body is working to improve your strength, flexibility and agility. On an emotional level, it helps to increase self-esteem and connect with yourself.
Is it possible to do Pilates during pregnancy? The answer varies and depends on the physical condition of each pregnant woman. Every person and every pregnancy is different. Your midwife can help you determine whether you can do Pilates or not.
Pilates can help to strengthen the body of a (future) mother. However, always talk to your doctor before starting a new exercise routine.
How do you do pilates during pregnancy?
Suppose you went to the doctor and he assessed your physical condition. The doctor concluded that it is safe for you to do Pilates. If so, how many times a week should you do this? Can you handle the load of training?
The recommendations differ from specialist to specialist. Here are some observations on this topic from the Journal of yoga and physical therapy :
- You can do Pilates from the moment you get pregnant until the day of delivery. However, you should always do this under medical supervision.
- Do it two to three times a week.
- In the first trimester, your exercises should not exceed 20 minutes. Later you can extend them to 45-60 minutes per session as your pregnancy has progressed and you have gained more experience.
- When doing Pilates, it is important to focus on doing the exercises correctly.
The benefits of pilates for pregnant women
Pilates during pregnancy can be very beneficial for both you and the baby, not only physically but also emotionally. The main benefits of Pilates during pregnancy include:
- Less fear of giving birth. Pilates breathing exercises can help women cope better with contractions.
- You become more flexible, which is good for future dilation.
- Strengthening muscles of the pelvic floor.
- You improve your flexibility and coordination.
- You train your breathing and self-control, which will help you a lot during labour.
- Possible prevention of varicose veins, hemorrhoids and back pain.
- You improve your self-esteem.
- Training your whole body.
- Pilates also helps you relax.
- Improve your sleep to prevent insomnia.
When is Pilates not recommended during pregnancy
As we have mentioned before, you should consult your doctor before doing Pilates during pregnancy. In general, these workouts are not recommended in the following cases, among others:
- high blood pressure during pregnancy.
- premature rupture of the membranes.
- a delay in intrauterine growth.
- women with preeclampsia.
- if the mother-to-be has a high-risk pregnancy.
Try to attend Pilates classes intended for pregnant women, as some movements in other types of Pilates are not suitable to do during pregnancy. These include the following moves:
- back exercises (where the abdominal rectum contracts).
- exercises performed upside down.
- exercises in which you stretch your body for a long time.
Pilates during pregnancy can provide many benefits for you and your baby. However, consult your doctor before enrolling in a Pilates program.
Remember that you should not change your routines during pregnancy without consulting your midwife. Your health and that of your child come first!
