The benefits of Pilates during pregnancy.
Staying fit and active during pregnancy is always beneficial. Not only does it have a physical impact, it makes you feel good and can improve postnatal recovery. Pilates is an ideal exercise to undertake when pregnant! Read on to find out why.
Strengthens Core and Glutes
During pregnancy, your body releases a hormone known as relaxin. Released in preparation for birth, it softens and loosens your ligaments, which can lead to pelvic and back pain. This can be counteracted by strengthening your deep abdominal muscles. Pilates is also good for strengthening your glutes which form part of your hip joint. This in turn can help with pain in the sacroiliac joint, the joint that links your pelvis and lower spine.
Strengthens Pelvic Floor
During pregnancy and childbirth, your pelvic floor can become weakened. This is due to a combination of hormonal changes and the weight of the baby. Incontinence during pregnancy and postnatally can be a real problem for women. Pilates helps to strengthen the hammock of muscle that supports your bladder and bowel, leading to a reduced chance of developing incontinence.
Better Breathing
Slow, controlled breathing is part of the practice of Pilates. Learning to control your breathing is beneficial both during pregnancy and labor. As pregnancy progresses and the baby grows, stiffness in your upper back can restrict deep breaths, but certain Pilates exercises - such as arm openings - can help to maintain flexibility in this area.
In addition, good breathing techniques can help during labor. Understanding how to control your breath and breathe deeply will assist with an easier labor.
Improved Balance
The additional weight we carry during pregnancy can affect our balance. It affects our posture and weight distribution, which can make us feel more unstable or clumsy. Strengthening our core muscles and becoming aware of how the posture has changed will improve balance and coordination.
Maintain Healthy Weight
It’s normal to put weight on during pregnancy, of course, but putting on too much increases the risk of conditions such as gestational diabetes. Regular, gentle exercise such as Pilates helps to maintain a healthy weight throughout pregnancy.
Reduced Leg Pain
It’s common during pregnancy to develop leg problems such as fluid retention (swollen ankles), leg cramps and even varicose veins. Strengthening the leg muscles can help to reduce the risk of these problems. Pilates is ideal for achieving this.
Relaxation
Stress isn’t good for a baby or its mother. Pilates is ideal for combining relaxation with physical exercise. The slow, controlled movements require concentration, while deep breathing helps to reduce feelings of anxiety. Taking time to focus on yourself is also important, and you can feel virtuous while taking some much-needed me-time.
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