25 Tips for Pregnancy and Pilates for Optimal Women’s Health
Pregnancy and Pilates go hand in hand.
If you are looking for a way to keep healthy and fit throughout your pregnancy, Pilates exercises may be exactly what you need to help maintain your energy and feel great.
Pregnancy and Pilates is great for overall women’s health.
Gentle and consistent exercise can help your pregnancy to go smoothly. Pilates has helped countless women to feel better throughout their pregnancies. Pilates also helps to make for a smoother delivery, and can speed up the recovery time after the birth as well, and can help you to get back to your pre-pregnancy state relatively quickly.
When done correctly, pregnancy and Pilates go hand in hand.
Here are 25 tips for Pilates and pregnancy. Read on to discover why Pilates is the perfect exercise routine for pregnancy and optimal women’s health.
1. For Pregnancy And Pilates, Get The All Clear From Your Physician
While Pilates is an extremely beneficial exercise regimen that is usually perfectly safe for pregnancy, if you are new to Pilates, or if your pregnancy is “at risk,” it’s best to check with your doctor before booking a class, to get the all clear.
2. Do Your Research
If you don’t know much about Pilates, now is the time to learn. Pilates is more than just a fad exercise program, Pilates provides real health benefits to everyday people. Take the time to read up on both pregnancy and Pilates, and discover for yourself some of the amazing benefits that Pilates has for women’s health.
3. Check Into a Local Pilates Class
Finding a local Pilates class is the best way to get started with Pilates. A Pilates class will help you to get started, and will let you know which exercises are suitable for pregnancy. Learn more about Inner Strength Pilates classes in Adelaide where we have pregnancy and Pilates classes.
4. Find an Instructor With Experience in Pregnancy
A Pilates instructor who has experience with pregnancy and Pilates will free you up from having to worry about whether the exercises are suitable for pregnancy. At Inner Strength Pilates Adelaide, our instructors are certified and we specialize in pregnancy and Pilates.
5. Find a Pilates Class With a Small Group Size
Small groups are best! A Pilates class that has a small group size allows you to be certain that the instructor will be able to give you the attention that you need. Check out our Pilates class timetable. We have classes for pregnancy and Pilates.
6. Find an Instructor Who is Happy to Modify Exercises to Suit Your Specific Needs
Pregnancy is an important and exciting time, and finding a Pilates instructor who is more than happy to provide you with the attention that you need is essential for your wellbeing.
7. Focus on Healthy and Gentle Exercises during Pregnancy
Pregnancy is not the time to embark on rigorous training courses, it is the time to focus on gentle, and effective exercise that can help you to stay healthy and strong.
8. Make Sure You Stay Hydrated
Keep up your energy! Stay well-hydrated at your Pilates class, and don’t forget to rehydrate and refuel afterwards.
9. Monitor Your Energy Levels
During Pilates, monitor your energy levels and make sure that the exercises are comfortable and relaxed. If you find that one of the exercises causes you discomfort or pain let your instructor know immediately.
10. Don’t Overstretch
During pregnancy, the body releases the hormone called “relaxin” which allows your muscles to feel looser, and more flexible. However, it’s important to take care to avoid overstretching the ligaments which can cause unstable joints later on.
11. Watch Your Balance
During the third trimester, you will want to avoid doing exercises that may cause you to be unsteady. Your instructor will be happy to accommodate your needs, helping you to find effective and fun exercises that you can do throughout your pregnancy.
12. Avoid Starting a New, Challenging Exercise Regimes
As we mentioned before, pregnancy isn’t the best time to embark a challenging routine. At Inner Strength Pilates, we have experience with pregnancy and Pilates, and can help you to find healthy exercises that are suitable for pregnancy.
13. Avoid Lying on Your Back
During the second and third trimester it’s not advisable to do moves that involve lying on your back. Your pregnancy and Pilates instructor should be able to advise you on suitable exercises, and will modify exercises so that you can do them effectively.
14. Wear Comfortable Clothes
Comfortable, non-restrictive clothes that provide proper support can help you stay comfortable during your pregnancy and Pilates classes.
15. Work Your Arms and Improve Your Scapular Stability
Pilates workouts that focus on improving your arm strength and scapular stability can help you to develop the strength that you need to hold your new baby without hurting your neck.
16. Focus on Pilates Exercises That Strengthen the Internal Obliques and the TVA
Pilates exercises that focus on training the internal obliques and the transversus abdominus (TVA) are especially beneficial. Contraction of the TVA provides support for the uterus, and helps to minimise abdominal separation. Discover a Pregnancy Pilates Workout To Strengthen Core and Minimise Abdominal Separation.
17. Use Pilates Exercises to Strengthen Pelvic Floor
Pilates exercises can help to strengthen the pelvic floor muscles, which can provide you with important support, and can help with the birthing process.
18. Use A Pilates Fitness Ball
A Pilates fitness ball comes in handy during pregnancy, it can be used for many different exercises. We supply fitness balls at Inner Strength Pilates.
19. Stay Comfortable
A qualified Pilates instructor will want to help you to stay relaxed and comfortable throughout your Pilates class.
20. Use Pilates to Help You Relax
Gentle exercise like Pilates can help you to feel much more relaxed during pregnancy.
21. Consider Pilates to Help Alleviate Aches and Pains
While aches and pains during pregnancy are common for many people, Pilates can help to eliminate many of these issues! Pilates can help with back pain, rib pain, shoulder pain, cramps, swollen feet and hands, and much, much more!
22. Use Pilates for an Easier Delivery and Faster Recovery Time
We have helped multiple clients towards their goal of healthier pregnancies. And of course, Pilates is especially important for labour and delivery, and can help you to bounce back faster afterwards as well.
23. Focus on Safe, and Beneficial Pilates Exercises
Your Pilates instructor will be able to help you to find safe and beneficial Pilates exercises. Some exercises that are especially beneficial during pregnancy include: saw, spine twist, spine stretch, modified hundred, and more.
24. Don’t Overdo It
A knowledgeable and experienced Pilates instructor will be able to help guide you on your quest for exercises that are safe and beneficial during pregnancy.
25. Consider Pilates During Pregnancy for More Energy and Better Health
Pilates can help you to have more energy, and can lead to a healthier and easier pregnancy. We can’t say enough good things about how beneficial Pilates is for pregnancy. It really is an ideal exercise for optimal women’s health. If you’ve always been curious about Pilates, but just haven’t tried it yet, consider taking a class with a certified Pilates instructor. This is especially important if you are pregnant, since a certified Pilates instructor can guide you towards the exercises that you can do, and you won’t have to worry about if the moves are safe or not.