Anti Natal Pilates
Pilates Anti Natal is an exercise system focused on improving flexibility and strength for the total body. It promotes muscle tone, strength and endurance- three qualities that can help you carry the weight you gain during pregnancy, prepares you for the physical challenge of labour, and makes it easier to get back into shape after your baby is born.
Gone are the days when pregnancy and frailty went hand-in-hand. Today, women everywhere know that continuing a regular fitness program during pregnancy is good both for mother and baby. Even if you are a weightlifter, you can likely maintain an exercise program while you're pregnant, although you may need to modify some activities to avoid undue strain. If you have not been exercising regularly but want to get started, it's best to begin very slowly and gradually build up. Here are some "do's" and "don'ts" to help you exercise safely.
Do
- Speak to your health care provider when you learn you are pregnant and describe the types of exercise you plan to perform as well as the frequency.
- Maintain a regular fitness routine by exercising three times a week. Stopping and starting an exercise program can cause your body to have to constantly readapt to physical activity.
- Drink plenty of fluids before and during exercise.
- Eat a balanced diet that includes carbohydrates. Exercise burns calories, and you want to maintain a healthy weight gain throughout your pregnancy.
- Pay attention to your bigger belly. Allow extra clearance room to avoid any traumatic bumps.
- Measure your heart rate during peak levels of activity to ensure that you are not working too hard. Ask your health care provider what a safe range for you would be.
- Avoid exercises that strain the joints and ligaments, such as deep knee bends and squats. High hormone levels make the connective tissues of pregnant women more lax and joints more susceptible to injury.
Don'ts
- Avoid exercise if you have obstetrical complications, including persistent vaginal bleeding, incompetent cervix, ruptured membranes or any indication that the fetus is not growing as quickly as it should. Women with a history of medical problems should exercise only with a health care provider's approval.
- Avoid exercising while lying flat on your back after the first 12 weeks of pregnancy. A supine position may interfere with normal blood flow to the uterus.
- Don't knock yourself out. If you find yourself getting tired, take a break. Now is not the time to strive for your personal best.
Benefits
Reduce physical discomforts such as backache, constipation, fatigue and swelling as well as improve your mood, self-image and even help you to sleep.
Instructor
Jessica Gavin
