- June 6, 2023
- Comments: 0
- Posted by: Dr. Anushri Shah
Are you interested in taking pregnancy pilates classes? As we know, it is common for us to have the desire to follow and copy the pregnancy fitness regimen of our favourite celeb moms, who are embracing their pregnancy by trying out pregnancy workouts like pilates and yoga poses. But is it safe to follow them?
However, yoga during pregnancy is considered safe, but Is it OK to do pilates while pregnant? is unclear. Hence to get a clear and cut answer, we tried to gather all the information from experts that help you take a smart decision. So without further delay, let’s get started.
When to Start Pregnancy Pilates?
The answer to this question depends on various factors, like the type of pregnancy, whether are there any complications, and your previous fitness routine. In general, if you are one of those active moms – starting pregnancy pilates in the first trimester with modification wouldn’t be a bad idea. And if you are not very active, it is safe to say that you should either start out slowly or wait until the second trimester.
Is Pregnancy Pilates Safe in the Second Trimester?
This is generally the right time to start pregnancy pilates. As pregnancy progresses to the second trimester, early pregnancy symptoms like morning sickness & nausea diminish, and moms-to-be feel more energetic. However, it is still important to take the green light from your doctor and listen to your body.
Is Pregnancy Pilates Safe in the Third Trimester?
As you step into the third trimester of pregnancy, you start losing the energy you gained from the second trimester. Due to this, try not to overdo it and make modifications that relax and release your pelvic muscles even loosen your abdominal muscles, which will ultimately smoothen the labour process.
Is it Okay to do Pilates While Pregnant?
Pregnancy pilates generally doesn’t harm your pregnancy unless you are going through any pregnancy complications and not working with a skilled instructor who keeps modifying pilates exercises that keep your body relaxed and offers several benefits. However, 3-4 days a week would be recommended.
How to Do Pilates During Pregnancy?
First and foremost. It is very important to get clear with your doctor that you are all set to uncover the benefits of pregnancy pilates. Second, make sure to find a reliable and trained pilates instructor who modifies the pilates as needed and ensures your and baby’s health is on point. Further, make sure to practice 30-50 mins of low-intensity pilates exercises that focus on improving core strength, relaxing pelvic muscles, and activating the transverse abdominis.
The following are some pregnancy pilate exercises you should try:
1st trimester – Half plank, hip roll, leg lifts.
2nd trimester- Squatting side bends, side plank.
3rd trimester- Breathing & pelvic floor exercise.
What are the Benefits of Pregnancy Pilates?
Pregnant women experience a wide range of symptoms, including bloating, exhaustion, morning sickness, muscle pain, and more. In order to help them deal with such issues, pregnancy pilates has several benefits to offer.
– Reduce stress and anxiety
– Strengthening pelvic floor muscles
– Improved posture
– Prevent common pregnancy discomfort
– Smooth labour process
– Aids muscle tension
– Support pelvic floor muscle health
– Improve overall body strength
– Relief of back pain
Which Pilates Exercise I Should Avoid During Pregnancy?
The following are some pilates exercises you should completely avoid during pregnancy.
– Exercise that involves lying flat on your back like – roll-up, double stretch and etc.
– Twisting exercises that cause abdominal muscle discomfort like – spin twist & crisscross.
– High-impact exercise that puts pressure on joints or increases heart rate and is prone to injury like – jumps, burpees and etc.
– Backbend exercises that put pressure on abdominal muscles or trigger abdominal separation conditions like – Swan, cobra pose and etc.
What are Some Additional Pregnancy Fitness Ideas?
If you are not a big fan of pregnancy pilates, the following are some additional pregnancy fitness ideas that may interest you. Have a look
- Walking: One of the best ways to stay fit during pregnancy is to go for a walk for 15 to 30 min in fresh air.
- Pregnancy yoga classes: Joining pregnancy yoga not just helps you get relief from discomfort but it will also allow you to find friends that understand you.
- Swimming: Swimming in the blueish cool pool help you get rid of pregnancy blues. It is safe to count as a low-impact exercise that tone muscles, improve cardiovascular health, and promotes relaxation.
- Low-impact aerobic: Low-impact aerobic sesh of 15-20 min twice a week will not harm your pregnancy. However, it is important to take the help of an experienced trainer.
- Balanced diet program: Well, as we all know that fitness is all about 80% on diet and 30% on physical activity, joining a weight management will ensure you & unborn baby are getting enough nutrients that make your pregnancy journey healthier.
Which is More Recommended Yoga or Pilates During Pregnancy?
Well, whether you are choosing yoga or pilates while pregnant, make sure to get an allowance from your medical provider. However, both activities are good to give a try but doctors mostly recommended joining pregnancy yoga classes because it is calming and relaxing activity that ensures a smooth and safe pregnancy. On the other hand, prenatal pilates requires a skilled instructor who can keep modifications when it is needed to stay on the safe side.
Moreover, if you are searching for the best yoga classes near me, we got you covered. Divine Mother – the top women’s health care center in Ahmedabad has many services to offer that support pregnancy fitness in an outstanding way. So contact our team for further queries.