In the first trimester
- In the first trimester of pregnancy, the person is given light-paced walks and stretching-style back exercises that will strengthen the spine.
- In addition, pregnant women should also do exercises such as pilates and yoga.
In the second trimester
- Upright cycling, walking, light-paced group exercises, pilates and yoga sessions are considered appropriate.
- During this period, exercises in the supine position are exercises that should be avoided as they will put pressure on the baby and leave the baby without oxygen. Instead, movements in side and sitting positions will be the safest positions for mother and baby.
In the last 3 months
- 6 - 9 month periods are the last stages of the baby's formation and the time when the mother's womb grows the most. During this period, only movements in the sitting position are performed in order to protect the baby.
- In addition, walking exercises and participation in pilates sessions are of great importance in recent times to make the birth easier and more comfortable.
Points to consider after pregnancy
- Since pregnancy is a period when women experience changes in their muscular and skeletal systems, the mother may experience waist and back pain. In fact, the connective tissue may loosen and the joints may be injured easily.
- Edema in the wrists and ankles may cause carpal tunnel and tarsal tunnel syndrome. Strong pelvic floor muscles are important for expectant mothers during birth. At this point, the most appropriate and safe exercise to use is pilates.
- After birth, the mother can choose light and medium-paced exercises, pilates and yoga sessions, and long (30 - 45 min.) walks. However, since they are breastfeeding periods, the intensity and intensity of the training should be low in order to prevent the quality of their milk from deteriorating.
- They should avoid exercises that may increase body temperature and continue exercising with their own body weight. In this way, with regular breastfeeding and exercise, the mother can renew herself and easily lose the weight she gained during pregnancy.
Swimming During Pregnancy
Perhaps one of the best sports that can be done during pregnancy is swimming. As with every exercise, swimming also reduces back and waist pain. In addition, swimming in the first months of pregnancy can reduce complaints of nausea and vomiting.
Since the risk of cramps is higher during pregnancy, it is necessary to swim in shallow places without opening. Swimming and other extreme activities are harmful during pregnancy in case of miscarriage, water breaking or bleeding.
Swimming for half an hour 3-4 days a week will be sufficient and beneficial. It is necessary to avoid excessive fatigue and holding your breath for a long time.
It is important to drink enough water or other liquids before, during and after swimming to prevent dehydration (water loss).
For long periods of time, it is important to drink enough water or other liquids. Exercising without eating anything will lower blood sugar levels, so fruits, etc. This situation should be prevented by taking food after exercise.
Pool? Sea?
The sea is safer for pregnant women as well as for non-pregnant people.
Because many people swim in pools, the risk of infection is higher. Some substances are added to pools for disinfection purposes.
A well disinfected pool without excessive doses of these substances will not harm the pregnancy, but some experts report that some substances added to the pool for disinfection may harm the pregnancy, especially in excessive doses.
p>
Pregnancy and Pilates
The purpose of Pilates exercises is; It is to strengthen the abdominal and back areas equally and create a solid spine and skeletal system.
Since all the weight is placed on the waist and spine, the expectant mother will have back pain during pregnancy. By strengthening the waist and abdominal muscles with Pilates, it is possible to distribute the load on the spine equally and minimize pain.
Pilates prepares expectant mothers for birth physically and mentally before, during and after birth. Pilates exercises performed during pregnancy relieve contractions, reduce pain, strengthen the chest muscles, and help eliminate edema in the wrists and ankles and legs and get rid of it from the body.
Hami Also, when should I start pilates?
If there is no factor that will prevent us from doing sports (risk of miscarriage, etc.), you can start pilates from the 12th week of our pregnancy and continue until the end of the 7th month, as long as there are no obstacles. . After birth, you can start pilates exercises again when the 6-week period covering the puerperal period is over.
Read: 0
