Pilates for pregnant women are fairly simple exercises that help pregnant women to be in tonus, and also prepare for childbirth. Pilates exercises, which are designed for pregnant women, can be done at home. With their help, future mothers are strengthened muscles of the small pelvis, back muscles, internal female muscles, and this is important for the future mother. In addition, Pilates for pregnant women teaches proper breathing, as well as management of it. This is a good help in childbirth. Pilates exercises raise the mood, develop the mind, restore vitality. You should know that before starting the exercises, you need to consult a doctor and an experienced instructor, so as not to harm the pregnancy.
Pilates exercises designed for pregnant women
It is necessary to know that to achieve the desired result, it is not recommended to be lazy and to "postpone" postpone the exercises (if only you feel well). All exercises for pregnant women should be performed slowly, without sudden movements. During their implementation, it is necessary to concentrate on breathing.
Exercise "Cat" quite well relieves stress in pregnant women, especially in the lumbar region. The most important thing is to correctly perform the technique exercises. When doing this exercise, the main thing is to try not to clamp the press, but, on the contrary, to relax it.
The starting position is on all fours. Brushes should be placed under the shoulder joints, but not strictly, but slightly leading them forward. Elbows need to be slightly bent. Knees should be placed on the width of the pelvis or slightly narrower, and keep the waist in the neutral position.
On inhalation, take the shoulder blades out to the sides, thereby stretching the thoracic region of the spine. Hips forward and round the lower back. Then you need to return to the starting position, with a little bend, not in the lower back, but in the thoracic region. Exercise is recommended to be performed 8-10 times.
The following exercise is designed to stretch the lateral intercostal muscles and the chest area. The purpose of this exercise is to stretch the muscles that are clamped in pregnant women as the fetus grows, delivering discomfort to the future mother.
The starting position - lie on your side, and bend your knees approximately at an angle of 90 degrees, as if sitting on a chair. Pull out your hands in front of you, and palms one on one. It is necessary to raise one hand up, to get it behind your back. In doing so, the blade should touch the floor. Then turn over to the other side and repeat the exercise. This exercise for pregnant women should be repeated 8-10 times. The number of exercises can be reduced - it depends on the period of pregnancy and well-being. If the duration of pregnancy is large, you can put a pillow under your stomach.
Pilates for pregnant women includes exercises for relaxation of the waist, stretching of the intercostal muscles and sacrum. Consider an exercise that can even affect the shoulder blades.
The starting position is the same as in the exercise "Cat", but the knees should be put together. Stand on all fours, put your hands on the floor. The palms should be moved slightly to the side. Taz lower on the floor, closer to the hands, while the thigh should parallelly lie down to the palms. Then do this exercise on the other side. The number of repetitions of the exercise is 8 times. It is necessary to watch that elbows were straight, and both sides were stretched evenly.
Pilates for pregnant women includes an exercise with a fitball (a large and elastic ball). The purpose of the next exercise is to remove from the back the load and massage the pelvic floor, so that the ligaments and muscles, which at the right time form the birth canal, become more elastic, relaxed. This exercise contributes to the correct placement of the fetus in the abdomen.
The starting position is sitting on the fitball horseback. Knees should be necessarily below the level of the pelvis. You need to keep your back straight. Do the pelvis in a circular motion clockwise. First go to the left, go back, after to the right. The number of circles in each direction is also 8-10 times.
Pilates exercises, designed for pregnant women, are sure to help you prepare for childbirth if performed regularly and correctly, but you should not engage in pilates if there are contraindications.