During a healthy pregnancy low intensity exercise regime such as Pilates can be very beneficial for the mother to be and safe for the Fetus. Few of the numerous benefits include to help is maintaining healthy weight gain, toning muscles, assisting with circulation, decreasing fluid retention, and increased lung capacity through deep breathing – very helpful during labor.
Pilates is also excellent in maintaining a healthy pelvic floor, preventing urinary incontinence, preventing or decreasing back pain and assisting with faster recovery after the childbirth.
The Pilates lessons must be adapted as one progresses through pregnancy and at Pilates for Wellbeing, we offer individualised programs that will take one safely through pregnancy step by step with supervision and guidance at all times. Often in the 1st trimester, the workouts will need to be adapted to accommodate for fatigue and a slow decline in abdominal muscle strength. Extra care is taken to ensure that after the 2nd trimester of pregnancy exercises that require laying on the back (supine) is avoided as this slows down blood supply to the foetus and may generally be uncomfortable to the expectant mother.
After the 2nd trimester, extra lower back care needs to be taken due to rapid changes the body goes through. Posture and spinal shape normally alters which puts one’s abdominal muscles in a weakened position and ligament laxity also occurs. During the 2nd and 3rd trimesters of pregnancy we will modify one’s workout with our equipment to ensure the safety and continued effectiveness of the exercise. During one’s entire pregnancy, Pilates will continue to help one breathe better, strengthen, rebalance and support the body.
Pilates is great after childbirth too, it promotes awareness and correction of common postural changes associated with pregnancy. Improves mobility and strengthens the back, abdomen and gluteal muscles which often weakens during pregnancy. Increases energy levels and promotes relaxation. Pilates is a fabulous exercise regime to gain back mental and physical health after pregnancy.