Pilates is highly recommended for pregnant women. Here you can find some of the best postures and tips:
Doing Pilates during pregnancy can be very beneficial for both mother and baby. Pilates is a form of exercise that focuses on strengthening the core and improving posture, which can help relieve back pain and reduce the risk of injury during pregnancy. Additionally, Pilates can also help improve flexibility, blood circulation, and breathing, which can be especially helpful during labor.
Pilates for pregnant women: Routines by trimester
Exercises for pregnant women in the first trimester: Walks and strolls
This is the most delicate part. During the first trimester of pregnancy, it is important to be careful and do low-intensity exercises such as walks and hikes to gain physical fitness without compromising the health of the baby. This will help you gain physical fitness for the following stages of pregnancy.
Exercises for pregnant women in the second trimester: We start with Pilates
In the second trimester, it is ideal to start with Pilates. The first positions focus on strengthening the pelvic floor to avoid incontinence problems. The fitball will be a great ally in these workouts.
Exercises for pregnant women in the third trimester: Putting the baby in its place
In the third trimester, Pilates for pregnant women focuses on improving the mother's breathing and properly positioning the baby for delivery. Once again, the fitball will be very useful to perform the necessary routines and positions.
Below are some of the best Pilates poses for pregnant women:
Cat and cow pose
This pose can help improve spinal mobility and reduce tension in the lower back. To do it, kneel on the floor with your hands and knees supported. Inhale and lift your head and buttocks, arching your back like a cow. Then exhale and lower your head and buttocks toward the floor, curving your spine like a cat.
Butterfly pose
This pose can help open your hips and improve blood circulation. Sit on the floor with the soles of your feet together and your knees turned out. Keep your back straight and draw your heels toward your body as you push your knees down.
Half Moon Pose
This pose can help strengthen your legs and back, as well as improve your balance. To do it, stand with your feet together and raise your arms above your head. Then, lean to one side while keeping your arms stretched above your head and your legs firm.
It is important to remember that during pregnancy, a woman's body undergoes many changes , so it is important to be cautious when exercising and consult with a health professional before beginning any exercise routine . Additionally, it is important to take frequent breaks and avoid any posture or movement that causes pain or discomfort.
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