Reformer Pilates During Pregnancy
Reformer pilates is a safe and effective way to exercise for a pregnant woman to exercise. It is a whole-body workout that works great for the ever-changing pregnant body. The good news is that there are options and modifications for every stage of pregnancy (1st, 2nd, or 3rd trimester), regardless of whether you are new to reformer pilates. Every pregnancy is unique, and finding which reformer pilates exercises will work for you is important. Read on to learn more about reformer pilates during pregnancy, including its guidelines and health benefits.
If you’re looking for a place to start exercising and doing reformer pilates workouts in Adelaide, our team of certified reformer pilates instructors are here to help!
Reformer Pilates Pregnancy Guidelines
Staying healthy during pregnancy can be a challenge for many women. The unhealthy cravings, frequent pains, and the changing body make even simple tasks cumbersome. The body is likely to be in a constant state of flux throughout the nine months that you are expecting.
Regular exercise is an integral part of having a healthy lifestyle. It promotes healthy bones, prevents a wide range of diseases, and can help reduce stress. Overall, exercising can lead to a better quality of life.
If you are engaged in doing yoga and pilates exercises before pregnancy, you might be asking if there is a need to modify your workout while pregnant. Turns out that like almost everything related to pregnancy and parenthood, it depends.
In this article, we include pregnancy guidelines for reformer pilates and the benefits of engaging in this exercise.
Come check us out if you're looking for a reformer Pilates studio in Adelaide. Our address is 270 North East Road, Klemzig, South Australia 5087. Nearby Klemzig Village Medical Clinic is where we are located.
First trimester
The first three months, or what we call the 'first trimester’, is the beginning of a journey where the woman’s body works hard internally in preparation for the baby. The uterus will begin to expand, and this is where hormonal changes will happen alongside fatigue, nausea, and other symptoms.
Most pilates exercises, including reformer pilates, can be performed in the first trimester. However, it is important to listen to your body and how it feels to avoid overexertion. Think simple and consider this time as not the best one in advancing your practice.
Get a proper teacher that can educate and guide you in doing reformer pilates during pregnancy. It is recommended to work with a heavier spring for stability exercises. Go lighter if you are doing leg or arm work to avoid overexertion.
Second trimester
The second trimester is typically the ‘feel good’ stage of the pregnancy, wherein the growing bump is more visible, and the fatigue and nausea have subsided. The mother's centre of gravity shifts as the lumber curve is greater, which challenges your overall balance, endurance, and coordination.
Many exercises in the reformer pilates are still safe and effective, but there are modifications needed due to physiological changes in the woman's body. For obvious reasons, any prone exercises or those that require lying face-down on your stomach must be avoided.
Some footwork and standing exercises work well during the second semester to strengthen outer hip muscles.
After obtaining clearance from your doctor, consult a certified pilates instructor. They will help design a reformer pilates routine that is safe and comfortable for you and the baby.
Third trimester
As the pregnancy progresses into its third (and last) trimester, the energy may dwindle as the bump grows larger. This is the phase where the mother should concentrate on delivery preparation.
Reformer pilates is highly recommended at this stage to keep the body strong and flexible at the end of pregnancy. Although some of the exercises are no longer appropriate, it is easy to make modifications for the prenatal body.
Reformer Pilates help continues to open up the front of the body and strengthen the back, which is vital in giving birth.
Ankle pump is also a good way to do reformer pilates in your third semester. Sit on the spine supporter facing the foot bar and make sure the upper torso and neck are in a vertical position. Place arms on both sides, with hands holding the sides of the carriage. Place the foot bar in position and place the balls in distance apart. Extend both legs and alternate between dorsiflexion and plantar flexion in the feet.
When doing reformer exercises, try not to put too much pressure to meet other fitness goals during this time. The body should focus on one of its life's biggest events.
Reformer pilates is a low-impact exercise not performed at a high intensity or high heart rate. This means you can do these exercises at a safe level throughout all pregnancy stages.
Tips for Doing Reformer Pilates During Pregnancy
Other recommendations when doing reformer pilates when pregnant include:
Maintain moderate intensity on the poses. The pregnant body is already in an exercised state due to the cardiac changes; therefore, it is not safe to increase heart rate too much.
Keep the body cool by avoiding hot and humid conditions and wearing loose clothing. If spending time at the gym, stand near the fan or air-conditioner. Staying cool is important as the baby cannot regulate the temperature inside the tummy.
Do warm-up and cool-down exercises after doing pilates. Due to the circulatory changes in the body, the mother will need to do a proper warm-up and cool down to avoid blood pooling and leg craps.
Consider working with a certified instructor with extensive experience in prenatal pilates training.
Prenatal Reformer Pilates Benefits
Doing reformer pilates exercises at a moderate intensity for a minimum of 20 minutes is safe and healthy for pregnant women.
Here are the core benefits of using the reformer during pregnancy:
It strengthens the core muscles
Consistent training makes it easier to leave the bed and stay active
It strengthens the pelvic floor muscles
Improves breathing patterns
Burn calories and enjoy fun weight loss workouts with reformer pilates
It helps lessen the stress and anxiety
It helps reduce lower back pain
Improve the postural awareness
Conclusion About Reformer Pilates During Pregnancy
Reformer pilates is safe to do at any point of pregnancy; however, it is important to do some moderation and take special care when using the machine. You have to be more conscious of your body movements and how much pressure is safe for you to take. Avoid increasing resistance past what you have been used to before pregnancy. In other words, workout modification will be your friend. Continue elongating your muscles through coordination movements and breathing exercises that are not only beneficial to your health but also safe to perform. Pregnancy pilates - with the use of a reformer - is a great way to prepare the body for a safe and healthy delivery.
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Reference List & Sources
What You Need to Know About Doing Pilates During Pregnancy From Healthline
Trimester by Trimester Guide to Prenatal Pilates From Pilates Anytime
