Is it Safe to Do Pilates During Pregnancy?
Pregnant women need exercise during pregnancy to tone muscles, strengthen the cardio vascular system and build up stamina for childbirth.
However, there are a lot of concerns about exercising during pregnancy.
American Council of Obstetrics and Gynecology (ACOG) recommend that pregnant women keep their heart rate below 125 beats per minute.
What is a pregnant woman to do for exercise of all of the muscle groups? Walking is a good form of cardio exercise that is not too stressful on the heart and body.
Bicycling, jogging and martial arts are generally considered out of the question by most all health care professionals.
What about pregnancy pilates? Pilate exercises were designed to provide a whole body workout.
Many people would probably question whether or not the relatively difficult Pilates program could be altered enough to accommodate the special needs of pregnant women.
Yes, it can! Pilates during pregnancy is a wonderful way to maintain muscle tone during pregnancy.
The goal here is not to grow substantial muscle mass during pregnancy, other than the uterus muscle.
Instead, maintain the muscle tone that a pregnant woman had before pregnancy so that she can more quickly take off the pregnancy weight gain after the birth of her baby.
Pilates is very adaptable.
Most Pilates exercises can be modified as the pregnancy progresses and a pregnant woman's body and abilities change.
The modifications help you keep the intent of the exercise, but adjust the form to adapt to the changes in your body.
A majority of pregnant women are able to safely participate in Pilates during pregnancy using these modifications.
Pilates exercises for strengthening the core muscles, that is the back and abdominal muscles are ideal exercises for a pregnant woman.
During pregnancy the abdominal rectus muscles are stretched out and by the end of the pregnancy are on the sides of the uterus.
Maintaining abdominal muscle tone early in the pregnancy will help the abs to stretch more easily towards the end of the pregnancy.
Granted, a woman in her sixth month of pregnancy should not be doing sit ups as the movement works counter to what her body is doing at this point in the pregnancy.
The uterus is expanding and pushing out towards the front.
Don't fight what nature is going to do.
Strengthening the torso, back and pelvic floor muscles will help in carrying the baby, especially in the ninth month.
Also, it will help make childbirth easier.
A strong, well toned pelvic floor muscle will more easily stretch and allow the baby the pass through without tearing or the need for an episiotomy.
When practicing Pilates during pregnancy, be sure to use a pregnancy Pilates version instead of the regular Pilates routines.
The Pilates pregnancy is a lower impact workout.
The workout can be done until about week 32 of the pregnancy.
However, there are a lot of concerns about exercising during pregnancy.
American Council of Obstetrics and Gynecology (ACOG) recommend that pregnant women keep their heart rate below 125 beats per minute.
What is a pregnant woman to do for exercise of all of the muscle groups? Walking is a good form of cardio exercise that is not too stressful on the heart and body.
Bicycling, jogging and martial arts are generally considered out of the question by most all health care professionals.
What about pregnancy pilates? Pilate exercises were designed to provide a whole body workout.
Many people would probably question whether or not the relatively difficult Pilates program could be altered enough to accommodate the special needs of pregnant women.
Yes, it can! Pilates during pregnancy is a wonderful way to maintain muscle tone during pregnancy.
The goal here is not to grow substantial muscle mass during pregnancy, other than the uterus muscle.
Instead, maintain the muscle tone that a pregnant woman had before pregnancy so that she can more quickly take off the pregnancy weight gain after the birth of her baby.
Pilates is very adaptable.
Most Pilates exercises can be modified as the pregnancy progresses and a pregnant woman's body and abilities change.
The modifications help you keep the intent of the exercise, but adjust the form to adapt to the changes in your body.
A majority of pregnant women are able to safely participate in Pilates during pregnancy using these modifications.
Pilates exercises for strengthening the core muscles, that is the back and abdominal muscles are ideal exercises for a pregnant woman.
During pregnancy the abdominal rectus muscles are stretched out and by the end of the pregnancy are on the sides of the uterus.
Maintaining abdominal muscle tone early in the pregnancy will help the abs to stretch more easily towards the end of the pregnancy.
Granted, a woman in her sixth month of pregnancy should not be doing sit ups as the movement works counter to what her body is doing at this point in the pregnancy.
The uterus is expanding and pushing out towards the front.
Don't fight what nature is going to do.
Strengthening the torso, back and pelvic floor muscles will help in carrying the baby, especially in the ninth month.
Also, it will help make childbirth easier.
A strong, well toned pelvic floor muscle will more easily stretch and allow the baby the pass through without tearing or the need for an episiotomy.
When practicing Pilates during pregnancy, be sure to use a pregnancy Pilates version instead of the regular Pilates routines.
The Pilates pregnancy is a lower impact workout.
The workout can be done until about week 32 of the pregnancy.
