What is pregnant pilates?
Pilates is a very popular sport today. Pilates mainly focuses on stretching the body of the exerciser. Moreover, Pilates is a relatively peaceful sport compared with other outdoor sports. So it is very suitable for pregnant mothers. What is pregnant pilates? Pilates for pregnant women is actually improved on the basis of Pilates to make it more suitable for pregnant mothers under special circumstances.
Pilates is a unique and magical combined exercise system therapy for more than 80 years, named after its founder, Mr. Joseph H.pilates. Pilates combines the flexibility of the East with the fortitude of the West. Its movements are slow and clear, and every posture must be coordinated with breathing, so Pilates is suitable for any age. The speed of Pilates is relatively peaceful, and it is a static exercise, which will hardly cause damage to joints and muscles. At the same time, the combination of static and dynamic movements makes the body nervous and relaxed, including the change of pace and meditation, which makes it easier for exercisers to control their own bodies and reduce the negative effects caused by posture errors. Pilates training needs external training through nose breathing, aiming at muscle shape and joints, aiming at improving the function of human spine and lumbar spine through human muscle function. Pilates is similar to yoga, while Pilates for pregnant women is an improvement on Pilates trained by ordinary people, which is more suitable for pregnant women training. Because the speed of Pilates is relatively peaceful and quiet, it is also very suitable for pregnant women to exercise.
Benefits of Pilates for Pregnant Women
Because pregnant women exercise less during pregnancy, they are prone to postpartum obesity. This is one of the reasons why many pregnant mothers choose to do Pilates. The benefits of pilates for pregnant women are not only conducive to postpartum slimming, but also the benefits of relaxation and midwifery. Next, let's take a closer look!
First, pregnant women doing Pilates can make their pelvic floor and abdominal muscles develop well and adjust the correct arrangement of the spine. It can be seen that Pilates helps the baby to be born smoothly in the future, and it is safer for pregnant women to give birth. Second, due to the changes in hormones during pregnancy, pregnant mothers often have irritability. Proper exercise can help pregnant mothers relax and forget their troubles, which can prevent the occurrence of depression. Then, peaceful Pilates is the most suitable exercise for pregnant mothers. Third, after pregnancy, women's bodies will be bloated, and some pregnant mothers will have unstable centers of gravity. Pilates done by pregnant mothers during pregnancy can maintain a certain degree of core control and physical stability. Fourth, because pregnant mothers will have different changes in pelvis and lumbar spine after delivery. Proper pilates for pregnant mothers during pregnancy can effectively adjust the lumbar spine and avoid the symptoms of pelvic forward tilt. It can also avoid sequelae such as pelvic subsidence, pelvic floor muscle weakness or long-term incontinence caused by excessive pelvic floor extension. The last one is also a welfare that female friends are most concerned about. Doing pilates often can make you recover your strength quickly after delivery. Avoid the sequelae caused by having a baby.
; What pilates are suitable for pregnant women?
Although Pilates is a peaceful exercise, there are some exercises that are not suitable for pregnant mothers. So, what pilates are suitable for pregnant women? Below, I recommend some moves for you!
1, lunge leg press. This action can mainly exercise the lines of legs and hips.
First of all, pregnant women stand with their feet parallel and apart, with the same width as their hips. Then take a big step forward, tighten the hips on one side of the hind leg, make the hips on both sides level, and put your hands on the back waist. Then press the body down into a lunge, keeping the knees of the front legs no more than the toes. Keep your posture, breathe slowly for 4 times, and tighten your lower abdomen when exhaling. It is recommended to do it four times before each leg.
2, standing cat style. This action is mainly to exercise the legs and keep the spine flexible.
The first step, pregnant women stand with their feet parallel and apart, the same width as their hips. The second step is to bend your legs and squat. Step 3: Press your hands gently on your thighs, extend your fingers to the inside of your thighs, and lower your shoulders. The fourth step is to inhale slowly and arch the whole back from the neck to the coccyx. Then exhale and move your whole back forward. It is recommended to repeat the above actions four times.
3. Turn around and bend over. This action helps to strengthen the oblique muscle and stretch the intercostal muscle.
Pregnant women sit on a movable mat with their legs bent and their sides facing the tripod. Press your hand close to the tripod gently on the crossbar of the tripod, keeping your elbows bent and your arms at your sides. Inhale, prepare, exhale, lift the other arm and push your body to the tripod side. Turn your head easily and keep your elbows slightly bent. Inhale and return to your original position. It is recommended to repeat the above actions for 8- 12 times.
Precautions in Pilates for Pregnant Women
Pilates has many benefits for pregnant women, and there are also many precautions. What are the precautions for pregnant women pilates? Let's find out.
The first thing to note is that if you want to do Pilates before delivery, you should first consider your physical condition. And pregnant women had better do Pilates under the guidance of a professional coach. At the same time, you should be accompanied by your family when practicing, and safety exercise is the most important. In the process of practice, we must follow the standard posture of Pilates for pregnant women.
Second, exercise time should be appropriate. As you do Pilates more and more frequently, you will find yourself full of energy. But if you are too tired, you will have dizziness, nausea, rapid heartbeat, uterine contraction, dizziness, headache, miscarriage and other symptoms. It's time to stop pilates.
Third, you need to realize that with the passage of time, the center of gravity of your body will also shift. So when you do Pilates, you should pay more attention, such as when you stand up and sit on the mat, when you practice playing ball, and so on. Keep your center of gravity stable and avoid falling and being injured.
Fourth, if you encounter problems you don't understand or feel unwell when doing Pilates, you must consult the coach in time. In addition, when doing Pilates, don't overstretch your body, which will have an impact on your baby.