Pilates exercises for pregnant women focus on strengthening the muscles that play a key role in labor - especially the pelvic floor and deep abdominal muscles. Performing them regularly brings relief from back pain and relaxes tense paraspinal muscles. Watch the video in which the pilates instructor Monika Cywińska shows safe exercises for women in the first, second and third trimesters of pregnancy.

Pilatesis the perfect workout for womenpregnant . Strengthening exercises are intertwined with stretching and relaxing exercises. As a result, the body regains harmony - strained muscles are relaxed, and those responsible for maintaining the growing belly become stronger and protect the spine from overload.

The following pilates training is intended for women at every stage of pregnancy - if there are no contraindications, it can be performed in the first, second and third trimester. The exercises gently engage most of the body muscles (except for the straight abdominal muscles, which should not be strengthened in pregnant women).

The benefits of Pilates during pregnancy include:

  • easier and faster labor thanks to the ability to use the pelvic floor muscles;
  • faster recovery after childbirth;
  • prevention of back pain;
  • physical and mental relaxation.

See the video with pilates training for pregnant women, prepared by Pilates instructor Monika Cywińska

Important

Although the training is designed to be safe for women in each trimester of pregnancy, it is still worth controlling how the body reacts to exercise. If any movement is uncomfortable, stop. Only people for whom the doctor has found no contraindications for exercise can exercise.

Pilates for pregnant women: part 1. Warm-up

Warm-up exercises account for half of all Pilates training. This is because during pregnancy the body has to get used to the effort very gradually. In addition, during the warm-up we learn how to activate the abdominal and pelvic floor muscles, which take an active part in strengthening exercises.

  1. activation of the pelvic floor muscles: take a deep breath, pull the navel to the spine (do not be afraid to tighten the abdomen, because the childperceives it as a hug), we activate the pelvic floor muscles - to this end, we imagine that we have a ball inside and without tightening the gluteal muscles we want to suck it inside;
  2. swinging pelvis forward and backward;
  3. hip swing to the right and left;
  4. circulation of the hips on slightly bent legs to both sides;
  5. alternately lifting arms up and down;
  6. spreading your arms slightly apart and opening your chest;
  7. shoulders circulation;
  8. hands in front of you, opening outstretched arms to the sides;
  9. making small circles with palms pointing up;
  10. side bends with raising hands to the side;
  11. side bends with hands folded up;
  12. roll with spine;
  13. wide squat plies with feet outwards, lifting one heel, then the other, then both;
  14. hands folded as if in prayer, squat plie, torso twists;
  15. moving the hand to the side and twisting the torso and shoulders;
  16. wider legs, shifting the weight of the body from one leg to another (remember about straight back);
  17. spread out, rest your forearm on your thigh and raise the other arm in an arc up;
  18. bend with the arms intertwined and free overhang of the torso (gentle rocking);
  19. bend, touch the opposite foot with one hand, the other hand up, the gaze follows the raised hand;
  20. squatting, hands in front between the knees, shifting the weight from the feet to the hands and vice versa with rolling the metatarsus;
  21. kneeling supported in front with fingers curled, then shifting body weight to heels;
  22. propped kneeling, cat's back with pulling the navel under the spine and pulling the pelvis towards you;
  23. hip twists in the same position;
  24. in the same position, circling circles with hips;
  25. from this position, put your forehead on the mat and stretch your arms forward, stretching your chest (the exercise relaxes the pelvic floor muscles);
  26. sit on your heels, knees extended, stretching your arms forward and relaxing;
  27. in this position, moving your fingers forward and sideways to stretch the side of your body.

Pilates for pregnant women: part 2. Strengthening exercises

These are exercises that properly activate the transverse abdominal muscles and the pelvic floor muscles. Remember to keep your abdomen taut and "suck" the pelvis inwards without tightening your buttocks.

  1. kneel down, use a bottle of water in one hand and lift the bottle forward (you can do this exercise withoutloads);
  2. kneeling on forearms, one leg extended back and lifting the leg up without pelvic flexion (fixed lumbar spine);
  3. in the same position moving small circles with your feet;
  4. kneeling down, bending elbows outwards and going down with your forehead (also known as a push-up in the support);
  5. position on the back, knees bent, between the knees a ball or a pillow, hands behind the head, elbows wide, the bottom of the back is against the floor, reaching with one hand to the opposite knee;
  6. kneeling, placing the ball under the buttocks, sitting on the ball, placing the second ball between your elbows, exhaling, clenching your elbows on the ball;
  7. lying on your side, ball between your feet, body in a line. Legs raised, ball clamping with feet;
  8. lying on your back, arms stretched to the sides on the floor, palms facing up. Left leg bent at the knee, resting freely on the mat, the other leg straight and raised. Inhale, tilting the raised leg to the side and back inside;
  9. same position, leg up, this time lean forward and raise it vertically again. Lumbar spine stuck to the ground all the time. After exercising, bring your thighs to your chest and hold to relax the muscles. Repeat both last exercises for the right and left leg. Sit cross-legged, curl your torso back, look behind you. Then raise your arm to the side in a semicircular motion. We repeat the exercises on both sides.

Category:

Pregnancy