Pilates is safe to practice during the pregnancy because isn´t an impact workout (that increases flexibility strength and muscle tone). Practicing Pilates on a regular basis can improve posture, alleviate back pain, focuses on your core, and helps with labor and delivery.
It is important to let the instructor know you are Pregnant she can help you modify or skip any risks moves. Choose a Pilates prenatal class if is available.
Once you are in your second trimester, avoid exercising on your back. The weight of your uterus can press on the vena cava, which is the main vein that carries blood from your lower back to your heart. Compressing it can interfere with both your and baby´s circulation.
Pilates is the perfect low-impact pregnancy workout since measures flexibility and balance and prevents back pain by strengthening your pelvic floor and core muscles (especially your abs), which support your spine (Let your doctor knows all your exercises, so you can exercise safely).
While most Pilates moves are very gentle and safe, you still have to be careful not to overdo it.
Here are few a few important things to remember before you step into the studio:
- The ligaments around your joints are much looser now that you are pregnant (increased production of the hormone relaxin), which makes it easier to hurt yourself,
- Don´t do any moves that feel uncomfortable ou put pressure on your joints,
- Avoid moves that require lying on your back, since this can interrupt your baby´s supply. Your instructor can help to find a way to modify them,
- Since Pilate focuses heavily on core strength, it is possible to overstrain your abdominal muscles and cause them to separate, a condition known as diastasis,
- Pilates is also used to focuses on breathing, to make the babies have enough oxygen to the circulation to help both of them.
