Prenatal Pilates

Pilates is a great way to stay in shape and connected to your body throughout your pregnancy. It is a healthy and gentle yet effective means to keeping the body in shape and moving throughout your pregnancy. You and will focus on core control, pelvic floor, posture, balance, and breathing to help you transition with your body throughout your pregnancy and will also aid in pushing during delivery.

Additionally, Pilates improves your sense of where you are in space and your balance, which is essential as your center of gravity changes. Maintaining a healthy upright posture and building upper body strength is important throughout your pregnancy, but is especially beneficial after delivery when you will find yourself carrying the newborn, diaper bags, car seats, etc. Pilates does all this and more!

Lastly, Pilates use of deep breathing will help you to relax and open your body.

Talk to your health care provider before you begin a prenatal pilates program, make sure you have your health care provider's OK. You may not be able to do prenatal pilates if you are at increased risk of preterm labor or have certain medical conditions, such as heart disease or back problems.

Set realistic goals. For most pregnant women, at least 30 minutes of moderate physical activity is recommended on most, if not all, days of the week. However, even shorter or less frequent workouts can help you stay in shape and prepare for labor.

Pace yourself. If you can't speak normally while you're doing prenatal pilates, you're probably pushing yourself too hard. Stay cool and hydrated. Practice prenatal pilates in a well-ventilated room to avoid overheating. Drink plenty of fluids during prenatal pilates to keep yourself hydrated.

Avoid certain postures. When doing poses, bend from your hips - not your back - to maintain normal spine curvature. You can modify twisting poses so that you only move your upper back, shoulders and rib cage. Avoid inverted poses, which involve extending your legs above your heart or head, unless you're an experienced pilates practitioner. As your pregnancy progresses, use props during postures to accommodate changes in your center of gravity. If you wonder whether a pose is safe, ask your instructor for guidance.

Don't overdo it. As you do prenatal pilates, pay attention to your body and how you feel. Start slow and avoid positions that are beyond your level of experience or comfort. Stretch only as far as you are able to without over stretching. If you experience any pain or other red flags - such as vaginal bleeding, decreased fetal movement or contractions - during prenatal pilates, stop and contact your health care provider.

The information and instruction provided in this app is for use as general information or for educational purposes only and is not a substitute for professional medical care provided by your physician or other qualified healthcare professional. If you have any specific medical concerns about your pregnancy or anything else you should always seek the advice of a qualified healthcare professional. If you experience any unusual pain or discomfort after attempting any of the positions featured in this app you should contact a suitably qualified healthcare professional for further advice.

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PLEASE NOTE: The content in the Prenatal Pilates app is publicly available on YouTube. We have not created it or modified it in any way, nor have we uploaded any of these videos to YouTube. The value of this app is that it provides you easy access directly to certain types YouTube videos all in one handy place, and saves you the work of having to do it yourself.