Pilates is an exercise method designed by the late Joseph Pilates. Pilates was designed to build the body from the inside out by strengthening core muscles. During pregnancy, Pilates provides a low impact form of exercise to build strong supporting muscles to help your body through the changes that occur during pregnancy. If you have not practiced Pilates before becoming pregnant, receive clearance from your health care provider before starting. If you are an experienced Pilates practitioner, seek guidance from a qualified instructor who has experience with prenatal client because you will need to modify some exercises.
Mermaid
The Mermaid exercise is both a stretching and strengthening exercise for your internal and external obliques. Begin in a seated position and bring both knees to one side of your body, stacking one foot on top of the other. Lift your arm -- opposite of the direction your knees are bent -- overhead and place the other hand around your ankles. Reach over in the direction of your knees as far as you can, forming an arc with your body. Reverse the movement and place the extended hand on the ground and lift your opposite arm overhead. Reach over in the direction opposite of your knees as far as you can reach. If it is available for you, bring your forearm to a resting position on the floor. Hold your stretch then lift back up and into your starting position. Complete three to five repetitions and repeat on the other side.
The Saw
The saw stretches your hamstrings and strengthens your waist. Begin in a seated position with your legs extended and slightly wider than hip width distance. If this is uncomfortable for you, try sitting on a folded blanket and bending your knees. Reach both arms out the side and twist from your waist bringing one hand to the opposite foot. Keep both hips pressed evenly to the floor and continue to stretch your arm as if you were trying to saw off your little toe. Return to center and repeat on the other side. Repeat four times on each side.
Spine Twist
The spine twist allows you to stretch your back and hamstrings. From a seated position, sit up tall and extend both legs in front of you. If your hamstrings are tight, allow a slight bend in your knees. Reach both arms out to the sides and twist to one side, keeping your hips anchored to the floor and your legs together. Continue to twist deeper as you exhale. Return to your starting position and repeat on the other side. Complete three twists in both directions.
Kneeling Side Kicks
Kneeling side kicks enhance strength and flexibility in your hips. Kneeling on the floor, place one hand down, directly under your shoulder and place your opposite hand behind your head with your elbow pointing up. Shift your weight onto the hand on the floor and lift your opposite leg. Extend your leg straight until it is parallel to the floor. Keep your hips stable as you kick your leg forward. Swing your leg back as far as you can while still keeping it parallel and not moving your hips. Complete four kicks and repeat on the other side.
Precautions
Before practicing Pilates during your pregnancy, ensure that you do not have any conditions for which exercise is contraindicated. Modify your activity to accommodate your pregnancy and ensure safety for you and your baby. Exercise caution with your lower back. Because of the extra weight carried in front of your body, more pressure is placed on your lower back and it becomes susceptible to injuries. After your second trimester, avoid exercises lying on your back because the could compromise blood flow to your baby.
References
- American Pregnancy Association: Exercise Guidelines During Pregnancy
- Pregnancy Period: Doing Pilates During Pregnancy
- "The Pilates Body"; Brooke Siler; 2000
