quick clicks

pregnancy today articles

pregnancy today q&a

message boards

research baby names

prepare a birth plan

content channels

ip channel rss feeds

read birth stories

read parenting stories

recommended books

e-newsletters

safety recalls

ip diaries

ip store

mom of the month

dad of the month

editor's letter

letters to the editor

Pilates At-home

Choosing a Workout for
Your Pregnancy

By Teri Brown

Looking for an exercise program while you're pregnant can be somewhat like choosing chocolates in a candy store. You don't know if you're going to like it once you buy it or if it's going to satisfy your very individual needs and tastes. Pregnant women who are addicted to their weekly Pilates workouts don't need to give them up – they just need to find a workout that takes their new status as a pregnant woman into consideration.

For the sake of convenience, many pregnant women choose to do their workouts at home with one of the many videos or books available on the subject. The question is which one? It's important to choose a workout that will keep you in shape and yet not compromise the pregnancy. Remember to get a go ahead from your health care provider before beginning any workout program, even if you are used to physical exercise.

Sarah Picot is a certified Pilates instructor and the creator of the Pilates for Pregnancy Series, which includes both pre- and post-natal videos. She believes Pilates is perfect for pregnant women because it targets the deep abdominal muscles used during labor.

"It also stretches and strengthens back muscles, which will help make her pregnancy more comfortable," says Picot. "It's a gentle program that by design does not jerk the body. Rather, it stretches the muscles and improves posture. An overly increased heart rate and elevated body temperature [a concern for pregnant moms] is not an issue with this exercise method."

Along with increasing the strength and control of your pelvic floor, Pilates also increases your concentration and focus, which helps you prepare for the hard work of labor. Because breath control is important to the Pilates workout, many women find the deep breathing of giving birth much easier.

Picot goes on to stress how important it is for pregnant women to choose a Pilates workout that is geared specifically toward them. "The intense abdominal work of traditional Pilates is not recommended for pregnant women," says Picot. "The rectus abdominus muscle in the abdomen can separate during pregnancy from being overstretched."

Another health concern for pregnant women is the time that traditional Pilates workouts keeps them on their backs. After the fourth month, this is a no-no, as the growing uterus can put pressure on a major artery and cut off blood supply to the baby. Picot recommends finding a program that addresses the needs of each trimester by modifying the exercises to keep the pregnant woman off her back.

Jennifer Gianni, a certified Pilates instructor and owner of the Embodyment Studio in Venice, Calif., agrees. "There are guidelines for all three trimesters so you will constantly be modifying, and you want a video that guides you through these changes," says Gianni. "Pregnancy is no time for hardcore exercise. For example, the first trimester is the time when most miscarriages occur. It is important to be extra gentle with yourself during these three months. Spend your exercising time on breathing, strengthening the pelvic floor, gentle toning and working on posture. In other words, take it easy. This is not the time to train for a marathon!"

Want to see more?

• Pilates and Pregnancy: The Perfect Preparation for Labor and Delivery
• Yoga: An Ancient Practice for Pregnancy in the Modern World
• Pregnant? It's Not Too Late to Start Exercising
• Talk about it!

Post As:
Enter your comment below:
Title
Comment Text
CAPTCHA
Please note that any comments submitted become the property of Disney Family / iParenting and can be edited and posted at our discrection.