For further information about the changes that take place during pregnancy & exercise implications, click below...
For additional information about the exercise guidelines recommended by the American College of Obstetricians and Gynaecologists (ACOG) 1994, click the link below...
After pregnancy there are important things to consider before returning to regular exercise, click the link below for more...
PILATES FOR PREGNANCY
Fitness is essential for carrying out daily activities with ease causing the least amount of fatigue. Health-related fitness is the minimal amount of fitness we need for good health. During pregnancy, the body goes through many changes and is a time when fitness is especially beneficial. The main aim of exercise during pregnancy is to maintain the fitness level that the mum-to-be enjoyed before she was pregnant. Some women who followed a more sedentary lifestyle before pregnancy may become more health conscious once pregnant, and may be keen to start an exercise programme to improve their fitness. Others who are used to exercising and have a high level of fitness may wish to continue throughout their pregnancy.
Medical and fitness professionals agree that exercise is safe during pregnancy as long as the mum-to-be has no medical complications or pre-existing conditions such as a history of miscarriages. As soon as you suspect you may be pregnant, you should visit your GP who will advise when you may start exercising. If you are worried about exercising too soon, wait until the start of the second trimester before starting an exercise programme.
Benefits of Pilates during Pregnancy
Improved Posture
Posture changes during pregnancy causing many aches and pains can be alleviated by strengthening the deep postural muscles.
Stronger Abdominal Muscles
Strengthening the abdominal muscles should aid child birth as well as reduce the risk of separation of the linea alba ligament (condition known as diastasis recti).
Stronger Pelvic Floor
Strengthening the pelvic floor muscles enables them to stretch during childbirth and return to normal afterwards. Weak pelvic floor muscles may become over-stretched during childbirth and weaken. Working the pelvic floor muscles will aid awareness when trying to relax the pelvic floor to facilitate childbirth. Strong pelvic floor muscles also control the bladder and alleviate problems of leaking urine.
Improved Circulation
Increased blood circulation reduces the likelihood of swollen legs and ankles, leg cramps, varicose veins and/or haemorrhoids.
Efficient Breathing
The Pilates’ breathing technique will result in more efficient breathing as the diaphragm moves up as a result of the growing foetus. Improved breathing will also help during labour.
Aids Relaxation
Pilates’ exercises can be done at your own pace in a relaxing environment. Relaxation aids sleep and increases energy levels.
Improves Functional Strength and Stamina
The exercises are flowing and encourage functional strength and stamina which will help through labour. The exercises are suitable after labour and speed up postnatal recovery.
WARNING SIGNS
You should stop exercising immediately and contact your GP if you experience any of the following:
- Vaginal bleeding or excessive discharge from vagina
- Abdominal or chest pain
- Heart palpitations or shortness of breath
- Sudden swelling of hands, feet or face
- Severe, persistent headaches, dizziness or feeling faint
- Raised blood pressure
- Severe pain in pubic area or hips
- Severe nausea or vomiting
- Placenta Praevia (placenta too low or too close to cervix)
- Severe anaemia or exhaustion
- High temperature (over 100°F or 38°C)
- Uterine contractions or breaking of waters
- Baby small for date