Prenatal Pilates

There are many benefits to prenatal Pilates. Practicing prenatal Pilates will allow you to stay fit and relaxed during this important time in your life. Learning the principles of centering, concentration, control, precision, breath, and flow will help you during your pregnancy and the birth of your baby. The practice of Pilates during your pregnancy will also strengthen your abdominal, back, and pelvic muscles to assure that your pregnancy and labor are more comfortable. You will also be able to get back into shape faster after your delivery if you stay in shape during pregnancy with prenatal Pilates.

The first, and most important, thing for you to do before beginning your prenatal exercise plan is to get approval from your doctor or midwife. If you are going to take a class, you may be required to have a consent form signed by your doctor before being allowed to participate in the class.

Next, you will want to find a prenatal Pilates class or a one-on-one instructor who will teach you the basics. One of the great things about Pilates is that the exercises can be modified. This allows your exercise program to adapt to your body's changing needs throughout your pregnancy.

Be careful not to overdo it while you practice prenatal Pilates. While the exercises themselves are not strenuous, it is easier for you to pull or strain your muscles while you are pregnant. This is because pregnancy hormones cause your joints and muscles to become more flexible. This is important for your body during labor and delivery and something to keep in mind while exercising.

Increase your caloric intake and water consumption if you are engaging in any type of exercise because you will be burning calories and losing water when you sweat.

Since your center of balance is pulled forward as your belly grows, you also need to be more careful as you perform certain moves. You do not want to lose your balance and fall as this could cause injury to you and to your growing baby.

Lastly, if you experience dizziness, faintness, nausea, shortness of breath, or headache you should stop exercising and notify your instructor. Additionally, if you begin to have contractions or experience bleeding or leaking of fluid, notify your doctor.

Prenatal Pilates is not recommended for women who are pregnant with multiple fetuses or who have a history of miscarriage.

It is usually recommended that you should be at least 14 weeks pregnant before you begin a prenatal Pilates program. Once you begin your second trimester, exercises that require you to lay flat on your back are discouraged because this position can obstruct the flow of oxygen to your baby. Additionally, do not elevate your feet over your head and do not perform movements that require sharp percussive movements such as kicks or jumps.

Check at area hospitals for prenatal Pilates classes or ask your doctor or midwife about classes near you. If you prefer to practice at home, there are many videos available that you will enjoy. But remember to check with your doctor about any concerns he or she might have before beginning an at-home routine.

Fitness Beginnings has a wide assortment of prenatal Pilates videos for you to choose from. Some to consider are:

• Fusion Pilates for Pregnancy on DVD ($21.95): Combines classic Pilates and yoga techniques with modifications for each trimester of your pregnancy.
• Pilates in Pregnancy by Lindsey Jackson on DVD ($29.95): Includes workouts for during and after pregnancy.
• Prenatal & Postnatal Pilates on DVD ($7.98): 20 minute workouts at beginner and intermediate levels.

Pilates for You by Sarah Picot offers prenatal and postnatal Pilates programs with mat exercises that have been modified for each trimester of your pregnancy. DVDs are $14.95 each and VHS are $12.95 but you can save if you buy both programs.

Practicing prenatal Pilates will help your body prepare for delivery and help you to regain energy and lose weight after delivery. Consult your doctor and begin a fitness regime that you will enjoy for the rest of your life.

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