Your strength, flexibility and stamina during pregnancy can be challenging to maintain, but the benefits of exercise during pregnancy can reduce your risk of injury during pregnancy and during and after delivery. Pilates is a common form of exercise used by pregnant women because it offers a low-impact routine that stretches, tones and strengthens the muscles and may improve circulation and breathing patterns.
Background
Winsor Pilates was developed by Mari Winsor, a certified Pilates instructor for over 15 years. Winsor Pilates focuses on developing and engaging the "power house," or core abdominal muscles in essentially every exercise. Pilatesinsight.com explains that Winsor's approach to Pilates includes dynamic sequencing, which may burn fat, tone, sculpt and stretch the body simultaneously. In her book "The Pilates Pregnancy: Maintaining Strength, Flexibility and Your Figure," Winsor and Mark Larka, a practicing obstetric physician for over twenty years, focus on the benefits of Pilates for pregnant women.
Function
Pilates is the use of isometric exercises to strengthen, tone, stretch and align the body without excess tension on the bone and joints. Winsor Pilates for pregnant women incorporates exercises that target the abdominal muscles, strengthen the lower back and shape the buttocks. Exercises may involve modified crunches, single and double leg lifts and balance exercises.
Health Benefits
In "The Pilates Pregnancy," Winsor and Larka explain that practicing Pilates during pregnancy can provide you with a number of benefits. For example, Winsor claims that doing Pilates can help make you feel more comfortable during pregnancy, facilitate your delivery, decrease your risk for injury during pregnancy and delivery and may help in your recovery following delivery. Larka adds that circulation improves around the abdominal area and womb, which may improve the flow of nutrients to your child as she develops. Pilates may also help improve balance, posture and coordination.
Modification Examples
In "The Pilates Pregnancy," Dr. Larka, a practicing obstetric physician for over twenty years, explains that lying flat on your back for long periods of time can cause heart palpitations, so you should place a thin pillow or cushion under one of your hips to avoid this. During the second and third trimesters, you may feel discomfort by laying in a prone position throughout the duration of your routine, so you can modify some exercises by sitting or standing.
Considerations
Before you begin any exercise program during pregnancy, you should consult your physician. As with any exercise program, if you feel dizzy, nauseated or short of breath or begin to sweat profusely while exercising, you should stop exercising immediately. If you perform Pilates during pregnancy, you should be aware of stress and pain signals; do not push yourself to the level of discomfort or pain. For Pilates positions that are uncomfortable, stop the routine and try again later, Winsor advises.
References
- The Pilates Pregnancy: Maintaing Your Strength, Flexibility and Your Figure; Mari Winsor, Mark Laska PhD; 2001.
- Pilatesinsight.com
- Pilates-method-exercise.com
Member Comments