During pregnancy, women need to prepare their body for the constant carrying of a 2-4kg child in addition to coping with many anatomical and physiological changes.
It is recommended that pregnant women perform moderate intensity exercise. However, it's very important to keep in the mind your body changes, in particular during 2nd and 3rd trimester. In addition, pregnant women should avoid collision sports and deep-water exercises to prevent possible harm to the fetus or the placenta. Pregnant women should take on "non weight-bearing" exercises, such as cycling and swimming. If you are used to doing any strenuous exercise, you need to consult your doctor about it.
Maintaining a good posture from the early stages of pregnancy can improve a woman's energy levels as her body changes. In addition, neutral alignment of the body can help relieve stress and strain of muscles, joints and ligaments. Pilates exercises are different from all other exercises as they’re targeting the deep postural muscles from the inside out. Pilates can be beneficial during pregnancy as it addresses primary postural points such as chest opening, strengthening thoracic extensors, gluteus maximus and abdominals.
It's very important to exercise safely and effectively during pregnancy to help reduce the sometimes frequent pains and problems associated with pregnancy. Core strength comes from the muscles in the pelvis and the rib cage and diaphragm. These muscles work to maintain posture and support the spinal column and pelvis. However, the main muscles that make up this core are transversus abdominis (TA), multifidus, pelvic floor muscles, rectus abdominis and the obliques.
During pregnancy, your core requires much greater stabilisation due to the anatomical changes, weight and change to the centre of balance. It's crucial to create strength in your core muscles that will help reduce some of the ongoing pressure on joint, muscles, and bones. Overall, Pilates is a very effective preventive method that strengthens the body and prepares it for childbirth.
The good news is that you can start Pilates with a qualified Pilates instructor at any stage of your pregnancy. Call us today on 0415 128 804 to enquire about our group (maximum five people) classes in Geraldton, WA.