Pilates is one of the best prenatal training methods for expecting mothers.
It has been practiced for over a century and is known to help reduce stress, increase flexibility, strengthen the core, and promote better posture. It also helps to prepare the body for labor and delivery.
Pilates is safe and gentle, and it is designed to be adapted to the needs of each individual. It is important to make sure that you find a qualified instructor who is knowledgeable about prenatal modifications and can provide modifications that are safe and appropriate for expecting mothers.
For a simple prenatal Pilates routine, the following exercises can be done at home without any special equipment:
Pelvic Tilts: These are great for strengthening the core, relieving back pain, and improving posture. Begin by lying on your back with your knees bent and your feet flat on the floor. Engage your abs and tilt your pelvis up towards your rib cage. Hold for a few seconds and then slowly lower your pelvis back to the floor. Repeat 10 times.
Cat-Camel: This move is great for loosening the spine and strengthening the core. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Round your back up towards the ceiling, then arch your back down towards the floor. Repeat 10 times.
Shoulder Rolls: This exercise is great for releasing tension in the shoulders and chest. Begin by sitting in a comfortable position with your feet flat on the floor. Roll your shoulders up towards your ears, then back and down. Repeat 10 times.
These exercises should be done in a slow and controlled manner. It is important to listen to your body and take breaks as needed.
As noted by Dr. John Kennedy, an obstetrician, and gynecologist at The Ohio State University Wexner Medical Center, “Pilates is a great form of exercise for pregnant women because it focuses on strengthening the deep core muscles that support the spine and abdominal wall, which can help reduce pain and improve posture” (Kennedy, 2018).
It is important to remember that pregnant women should always consult with their doctor before beginning a new exercise routine. Pilates can be a great way to stay active and healthy during pregnancy and can help to prepare the body for labor and delivery.
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