When you're dealing with backaches, nausea and swollen feet, exercise is usually the furthest thing from your mind. However, the American Congress of Obstetricians and Gynecologists recommends getting at least 30 minutes of exercise on most days of the week to decrease the negative side effects of pregnancy. Pilates exercises are a great and easy way for expectant moms to get in the recommended amount of exercise while also strengthening the core abdominal muscles used to push your baby out when the time comes. Consult with your doctor before you begin a new exercise program.
Pelvic Tilt
The pelvic tilt is a gentle Pilates exercise that increases mobility of the lumbar spine and strengthens the core stability muscles. Lie on your back with your knees bent. If you are an expecting mom past your first trimester, stack two to four pillows beneath your head and shoulders to keep your upper body elevated. Breathe in and keep your pelvis neutral. Breathe out and contract your abdominal muscles to tilt your pelvis forward and press your lower back into the floor. Hold this position for a count of two while continuing to breathe. Relax your abdomen and return to the starting position.
Knee Drop
This Pilates exercise strengthens the core stabilizers by stretching and mobilizing the hip. The knee drop is excellent for lengthening the muscles in the front of your hips that often shorten and tighten as pregnancy progresses. Lie on your back with your knees bent and feet flat on the floor. Use the stacked pillows if you are in your second or third trimester. Begin with your knees together. Breathe in as you exhale engage your lower abdominal muscles and drop your right knee slowly out to the side as far as you comfortably can. Inhale and hold the position for five seconds. Exhale as you return to the starting position. Repeat the drop with your left leg.
Seated "C" Curve
This exercise strengthens the abdominals, develops core strength, and helps mobilize and strengthen the muscles of the spine, which are often stretched and weakened during pregnancy. Sit cross-legged on the floor and place your hands on your knees. Begin with your back straight and your abdominal muscles contracted. Inhale to prepare your body. Breathe out and tilt your pelvis to create a "C"-shaped curve in your spine. Inhale and return to the starting position.
Cat Stretch
The cat stretch encourages balance and strength by strengthening and stretching the trunk stabilizers. This Pilates exercise is effective for relieving lower back pain while also allowing for some relaxation as your belly hangs toward the floor. Begin on all fours with your hands beneath your shoulders and your knees under your hips. Keep your back straight, your pelvis neutral and your abdominal muscles slightly engaged. Inhale deeply. Breathe out to engage your core muscles, tuck your tail bone and drop your head to stretch your spine upward. Pause here then inhale to allow your tail bone and head to rise toward the ceiling as your back slightly arches and your belly relaxes toward the floor. Exhale and return to the starting position.
Shell Stretch
This exercise is a great way to end your Pilates workout. It helps alleviate back tension by stretching and releasing the back extensors. Begin on all fours with your hands directly below your shoulders and your knees aligned with your hips. Inhale deeply. As you exhale, take your hips back and lower them to your heels while keeping your hands in the starting position on the mat. As you lower your hips, spread your legs as needed to accommodate your belly. Tuck your tail bone down and breathe deeply as you hold this position for 10 to 20 seconds. Inhale and carefully return to the starting position.
References
- "American Council on Exercise Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- The American Congress of Obstetricians and Gynecologists: Exercise During Pregnancy
- "Pilates for Core Strength"; Sandie Keane; 2005
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