Pregnancy Pilates Workout To Strengthen Core and Minimise Abdominal Separation.
Pregnancy Pilates Workout To Strengthen Core and Minimise Abdominal Separation
Hi and welcome!
Today I’m going to talk to you about Pregnancy Pilates Adelaide. Here in our Adelaide Pilates Studio we help and treat a lot of pregnant women who are going through a lot of pain from all the changes that happened to their body and I just wanted to talk about how amazing Pilates is for pregnant women.
What this pregnancy pilates workout does is it help you strengthen the core so your tummy and the abdominal separation will come straight back to how it was. Without engaging your core and having a strong core throughout your pregnancy then you might suffer from abdominal separation and it will take a long time for that to come back, if it ever does. Whereas if you do have a strong core all throughout your pregnancy then your tummy will go straight back to how it was.
I myself now have a 14 month year old baby and I have no abdominal separation and it’s all thanks to Pilates and engaging the core correctly and keeping your core strong throughout the pregnancy.
A beautiful exercise that I love which is very very simple and we love to give it to our pregnant clients here in our Adelaide pilates studio and it’s called Hip Rolls. It’s very simple. You start lying down on your back. If you are concerned about lying on your back, you can place a pillow under one side- the right side of your hips- so you’re not lying flat on your back. Because you do want to be careful, but you don’t cut off he blood supply to the baby by lying flat on your back for a long period of time.
With this exercise you are actually going to be moving from side to side so it’s very very safe to do. But if you are concerned then most definitely put that pillow under one hip just so you’re not lying flat.
Taking a last big deep breathe in through the nose… breathe out you’re going to engage your core… and then both knees are going to relax to one side. I’m going to keep your core engaged once the leg go to one side. Breathe in just to stay here, breathe out engage your core and let your tummy pull your legs back to beginning position.
And then you repeat to the other side so it’s breathe-in, breathe-out, tummy pelvic floor relaxed and knees to one side that keep your core engaged. Inhale sustain, breathe-out, engage your core and let your tummy pull your legs back to beginning position.
Its a very simple exercise, but what it’s going to do is its going to strengthen your core, its going to give you a lovely stretch to the back and the back of the pelvis which is wonderful for people who got back injuries and pregnancy.
Its a very gentle exercise and its just a basic core exercise so that you can really focus on getting the core engaged properly.
Now with this part, if you imagine that you’re paralyzed from the hips down to the feet. You can’t engage your leg muscles so your tummy has to literally do the work to pull the lags back. And what that does is engages your obliques and helps you to tone through the sides of the waist.
Its a very simple exercise, but it’s amazing for getting the core activated correctly and for that gentle stretch through the back.
Make sure you do come to the studio to learn how to engage your core correctly. It’s not as simple as just tightening or tensing your abdominals. It’s not like that whatsoever. Make sure you do learn how to do it properly before practicing this exercise at home.
If you are pregnant and would like to book into one of our pregnancy pilates classes simply look for a class on our timetable and then book and pay online using our online booking system. If you have any questions use our FAQ page and/or ‘live chat’ feature.