LA physiological pregnancy, i.e. without complications, can find great benefits from a light Pilates-based workout, naturally with the consent of your gynecologist and based on your level of exercise. Movement, in general, is always recommended to promote good circulation, correct breathing and also the good mood of the future mother and baby. But not only.
Pilates offers relief to the back tired from the weight of the belly and promotes better circulation in the lower limbs, but not only that. Monica Capuano, Balanced Body® Educator in Italy and a second mother, she told us five reasons to convince even the laziest future mothers to practice Pilates. To improve the experience of pregnancy and also that of childbirth.
Pregnancy and Pilates, a winning combination
It is normal for pregnancy to bring about gradual changes in the woman’s body and mind, which Pilates can accompany in a gentle and effective way, improving the process. A type of training created at the beginning of the 20th century which over the decades has been expanded and enriched with new practices and knowledge, always with the aim of promoting physical well-being.
Better to start Pilates before pregnancy
«A trained body every physical evolution will experience more fluidlyeven that given by pregnancy and, consequently, will face with postpartum recovery is also easier. Where possible, it is advisable to start practicing Pilates while you are trying to get pregnant. Then it will be possible resume your training starting from the sixteenth week of gestation, obviously subject to authorization from the trusted doctor”, explains Monica Capuano, Director of Pilates Studio Napoli and Educator Balanced Body®, a brand represented in Italy by Genesi Company.
The 5 benefits of Pilates during pregnancy
1. Promotes muscle elasticity and support for the lumbar area
“There relaxin, a hormone released during pregnancy, allows the ligaments that connect bones to become more flexible. This, in conjunction with the increase in weight of the belly, makes the pregnant woman more prone to pelvic pain and low back pain. Through targeted exercises, such as cat or cow, with Pilates it is possible strengthen the abdominal band, for the benefit of lumbar support and posture. The result is the reduction or prevention of back pain. Furthermore, safe and easy exercises, such as squats and lounges, reduce the load on the pelvis and lower back,” he says Monica Capuano.
2. Awareness of your body and breath
«If originally Joseph Pilates he called the training method he created “Contrology”, there is a reason, of course. Pilates, with its conscious and measured movements, allows the woman (even pregnant) to acquire greater coordination in movement and a deep one mastery of your breathing, a very important element during childbirth. Regulating your breathing correctly helps relieve the sensation of pain”, explains the expert.
3. Lighter legs
«Heavy legs are a very common problem during pregnancy. Pilates has the advantage of reinvigorating both venous and lymphatic circulation, combating the stagnation of liquids in the limbs. Leg press on chair and footwork (with support) are two exercises which, by working on the legs, they help microcirculation and avoid annoying swollen ankles» adds the instructor.
4. Strengthens the pelvic floor
«Training the pelvic area, especially with exercises such as plies and squats, with targeted sequences performed consistently and in the correct manner, can bring many benefits against the most common problems of pregnancy and postpartum. With marmaid and twist in the sitting position for example, the strengthening of the spinal muscles“, explains Monica Capuano.
5. Supports emotional balance and mental well-being
«When you face so many changes it is important to carve out time for yourself, to metabolize the new condition. Pilates comes to the aid of pregnant women, giving the opportunity to let the mind slow down. Not just during training yes they produce endorphins responsible for good mood. The specific relaxation techniques of Pilates, based on the control and knowledge of one’s muscles, promote a further general feeling of well-being”, concludes the expert.
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