Can I do Pilates during pregnancy?
Of course we can. But first of all, it is recommended that all expectant mothers start exercising under doctor's permission. The purpose of Pilates exercises is; It aims to strengthen the abdominal and back areas equally and create a solid spine and skeletal system. During pregnancy, waist and spine health is very important. 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, the load on the spine is equalized. It is possible to distribute and minimize the pain.
What are the benefits of pilates during pregnancy?
Pilates prepares expectant mothers for birth physically and mentally before, during and after birth. Pilates exercises performed during pregnancy relieve contractions and relieve pain. It strengthens the chest muscles, helps to disperse the edema in the wrists, ankles and legs and remove them from the body. In addition to the benefits it provides to the expectant mother, it helps the babies' heartbeat and breathing rate and the activities of their internal organs.
When should I start pilates during pregnancy?
First of all, our doctor's permission is required. If there is nothing that would prevent us from doing sports (risk of miscarriage, etc.), we can start pilates from the 12th week of our pregnancy.
How long can I continue pilates and when can I start again?
Pilates exercises under doctor's permission. We can continue until the end of the 7th month, accompanied by instructors who have received pregnancy Pilates training. In order to continue the exercises again after birth, we can start after 6 weeks of normal birth, under the doctor's permission.
How many days and how many minutes a week should I practice Pilates exercises?
2-3 days a week to be effective, We can do it for 40-45 minutes by giving ourselves rest intervals.
How long will it take to get back to my old form?
First of all, we should not listen to the advice of those around us. It is much more beneficial to just listen to the suggestions of our doctor and trainer. Because all the results are different. Time varies from person to person. These are genetic factors and our exercise duration is directly proportional to the final situation after pregnancy. Exercise If we attend training regularly (like 3-4 times a week) and pay attention to our nutrition, it is possible to see the changes in ourselves within 4-5 weeks.
Which sports should I not do during pregnancy? You should avoid movements that may cause harm. Sports such as kick box, tae, bo, gymnastics, aerobic and step tennis are not suitable for expectant mothers. Jumping into the sea or pool, doing too much housework, reaching for a cupboard above, bending over may cause you to get injured.
Expectant mothers. Please ;
Your doctor must be aware of every step you take during and after pregnancy!!!
Avoid unnecessary worries.
Find activities that will make you happy. . Fun activities affect you and your baby positively.
Improve yourself both physically and mentally by doing sports. Thus, overcome your fear of birth.
Read books about birth. Avoid stress as much as possible.
People of all ages can do it. Concentration and breathing exercises can be done for pregnant women. By strengthening the muscles after Pilates, body posture is supported, muscle control and the risk of injury are reduced.
“With this exercise system, you will feel mentally and physically renewed.”
What are the benefits of Pilates for pregnant women?
Exercising provides incredible benefits to the body at all ages and under all conditions.
But it is also a fact that exercises, especially during pregnancy, make birth easier. Pilates, one of the effective exercises that have come to the fore recently, prepares the expectant mother for birth both physically and spiritually.
Known as an exercise preferred by Madonna in the world, pilates has been preferred by many people recently. . Many centers in our country include this exercise. Do you know that Pilates is one of the ideal exercises for pregnancy?
Which muscles does Pilates activate?
- During pregnancy, all muscle groups in the body are activated. Considering that the human body consists of interconnected systems, all these processes of growth occurring in the womb We can understand that it will affect the system. But especially during pregnancy, back pain begins as the back muscles shorten. In this case, pilates exercises focus more on stretching. The breasts are supported by strengthening the chest muscles. The muscles that surround and protect the waist and, of course, the pelvic muscles that help us during birth are strengthened. But we must emphasize that all muscle groups of the body should be exercised not only during pregnancy but even during normal periods.
Is pilates performed during and after pregnancy different from normal pilates?
- Of course Pilates exercises performed during pregnancy are gentler. In the exercises during this period, the mother's posture, the baby in her womb and the physiological phenomena occurring in her body are taken into consideration. Movements and exercises that will not strain the mother and are most suitable for her physical characteristics are determined.
What are the benefits of pregnancy pilates for the baby?
- With the pilates exercises performed during pregnancy, the capsule in which the baby lives expands and relaxes the baby.
During these exercises, the regular functioning of the circulatory system ensures that more nutrients are delivered to the baby. With the diaphragm breathing method taught in Pilates exercises, the oxygen usage capacity is increased, the amount of oxygen in the mother's body increases, and this increase ensures that the baby is fed with more oxygen.
It provides better control of the muscles
Pregnancy. There are many reasons for women to do Pilates during pregnancy. In addition to being a physical activity, the Pilates method is also considered as mental relaxation and awareness. Physically speaking, the relaxin hormone secreted during pregnancy causes relaxation in the muscles, especially in the joints. The exercises performed during this period ensure that the muscles that begin to relax remain more active, thus reducing the load on the waist and joints. Pregnant women can control their muscles better, especially by using isolation, one of the Pilates methods. This allows them to move more comfortably and risk-free when sitting, standing up or changing positions. Especially as pregnancy progresses As the mother's belly grows during pregnancy, the pressure on the waist increases. With the pilates exercises performed during this period, some of the most important balance muscles of the body, which stabilize the spine, keep it upright and stabilize the waist, are strengthened, allowing the expectant mother to experience a more painless pregnancy.
Mentally relaxing
An easy birth also ensures that sexual life returns to normal more quickly after pregnancy. By learning the correct breathing technique in Pilates exercises, the amount of oxygen needed by the mother and the baby increases in the body. Correct breathing also helps the mother relax during birth. In a mental sense, pilates; It plays a big role in helping mothers get away from the stress and tension that pregnancy and daily life cause and in understanding what this little life she carries inside means to her. Since it is a mental relaxation, it prevents stress-related diseases, makes the mother think more about her baby, and brings the mother and baby closer to each other during this period.
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