The Pilates exercises in pregnancy can be performed from the first quarter, but with care not to bring any problem to the mother or to the baby. These exercises are excellent to strengthen and tone the muscles of the entire body, preparing the body of the woman for the arrival of the baby.
With the muscles more strong and firm, the pregnant woman tends to feel less pain in your back, moves with greater ease and is more willing to perform their activities of day-to-day basis, that can help in time to arrange everything for the arrival of the baby.
However, it is important that the exercises are targeted to the pregnant woman because in this phase it is necessary to strengthen the back and pelvic muscles that are naturally weak in this phase of a woman’s life. The Pilates for pregnant women can be performed 1 or 2 times per week with duration of 30 minutes to 1 hour each, or to the discretion of the instructor, depending on the type of physical fitness of the pregnant woman.
The main benefits of Pilates in pregnancy
Pilates exercises help to better support the weight of the belly, prevent swelling and also facilitate the birth in normal delivery, in addition to decreasing the risk of urinary incontinence in pregnancy and also post-partum. Other benefits of Pilates in pregnancy are:
- Combat the pain and discomfort in the back;
- Greater control over the weight;
- Improved physical fitness;
- Improves breathing;
- Improves blood circulation;
- Greater oxygenation of the baby.
In addition, the regular practice of Pilates during pregnancy calms the baby because there is a lower concentration of cortisol in the mother’s bloodstream. Cortisol is a hormone that is found in higher quantities in the blood when we are tired and stressed.
When not practicing Pilates in pregnancy
The contraindications of Pilates in pregnancy are related, and there is none that is absolute. Since the mother and the baby are healthy and the professional in charge has wide experience in working with Pilates in pregnancy, the risks are practically non-existent. However, one should be aware of some signs that may indicate that this is not the best time to practice the exercises, as for example:
- Fast heartbeat;
- Pressure uncontrolled high;
- Shortness of breath;
- Abdominal pain;
- Vaginal bleeding;
- Contractions are very strong or very nearby;
- Pain in the chest.
The obstetrician must have knowledge that the pregnant woman is practicing this kind of physical activity because in some cases it is best not to practice any kind of physical activity during pregnancy, especially if there is a risk of abortion, if the contractions are very frequent, if there is vaginal bleeding, or if any disease is detected as for example pre-eclampsia, heart or lung disease. In these cases it is not just the Pilates that is contraindicated, but any type of physical activity that can compromise the state of health of the mother or baby.