Pregnant in Los Angeles? Try a Prenatal Mat Class at Bebe PT
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Coming Soon: Prenatal Pilates Byte-Sized workouts!
I’m producing a series of short workouts for prenatal and postnatal women. The workouts will be pilates based but also address many of the aches, pains, and strains that you might encounter during your pregnancy!
This short audio series will be available for download so you can listen to it on your ipod, iphone, or other mp3 player.
If you would like to be notified the second the audio classes are available, please send an email with the subject message: Prenatal Mat Pilates Audio Workout.
3rd Trimester Pilates and Exercise … What’s Safe and Not-So-Safe?
If you are still exercising regularly during the 3rd trimester of your pregnancy, good for you! You probably have noticed a bit less energy and maybe you aren’t able to reach too far in many different directions.
Well, that’s why…you have to realize, the clock is ticking now…the game is changing…and so must your approach to exercise.
Here are some basic guidelines to remember if you are doing any type of exercise, especially pilates.
Your pilates instructor will help you modify the exercises, but it is always smart to know what you should and shouldn’t be doing. Keep in mind that these are general guidelines. Your doctor may make additional recommendations for you specifically.
- Don’t lie on your back – Most people find this uncomfortable and in general try to avoid doing exercises where you are flat on your back. Create a ramp of pillows or mats to lift you up to a 45 degree angle.
- Don’t put your feet up over your head unless they are propped up by pillows.
- Avoid all crunch type motions.
- Move slowly and controlled through all exercises. Even though side kick series can be done a bit faster, you want to slow down and focus on keep your hips/belly stable.
- Key areas to focus on: Arms and Mid-back to keep you strong and standing tall! Hips/Outer Thighs to help with the delivery.
- Areas to Avoid Focusing on: Inner Thighs, Abs…These 2 areas are overstretched and prone to over-stretching, so be careful.
- Give yourself a few weeks of little to no exercise before your due date. You can still go for walks…and do gentle movement, but now’s the time to go inward, find ways to relax, calm your nerves, and prepare emotionally/mentally for your those first crazy months of your baby’s life.
Take this short list and add any other restrictions or suggestions from your doctor.
Pilates has taken you a long way toward preparing your body for delivery and motherhood.
Here are a few books related to a few topics you are probably obsessing about now (or will soon!):
Why Prenatal Pilates is so Important to your Health Now & After The Baby Is Born !
Every aspect and stage of your pregnancy is important to pay attention to. Your diet, monthly (then bi-monthly) prenatal check ups, understanding your baby’s is development week by week, and being aware of your own emotional condition are crucial aspects of your pregnancy experience. Even more important, however is the way in which your body changes to prepare for the labor and birth of your baby. Being aware of the physical changes in your body will help you prepare for each potential ache and pain that comes your way.
You might experience pains in your joints, muscle cramps in your calves, heavy/tender breasts, widening ribs and hips…and along with all of that might even come back aches. You might already expect these types of discomforts…but did you know that you don’t have to just suffer through them? Pregnant women are usually advised to do some form of prenatal exercise in order to prepare their bodies for the stress on the body before and during labor … and to ease the pain during the “pushing” stage.
Prenatal Pilates is one of the best activities for a pregnant woman. Some even claim that is the best exercise to prepare the body for labor. Why is Prenatal Pilates so great for women before, during and after pregnancy?
- We all know that pilates focuses on the core.. During pregnancy, the entire pelvic area is weakened by the pressure of the growing baby. Pilates helps to strengthen the pelvic floor and lower back which in turn helps prepare the area for the head down position of the baby.
- Pilates also strengthens the transversus abdominus and promotes relaxation because it focuses on lateral breathing. Lateral breathing opens up the ribcage and helps lessen the discomfort of a baby sitting in an extremely high position. What this means? Less heartburn and pain between the ribs!
- Just like most other pilates programs, prenatal pilates helps to increase over-all body strength through stretching, breathing to increase relaxation, and a combination of breathing/movement which helps improve circulation of blood and oxygen. All of this equals a more focused, calm, less cranky pregnancy.
- The movements in all Pilates Programs helps prevent inflammation and swelling around your joints. The combination of intentional breathing, controlled and expansive exercises all help to make the body comfortable in the crucial areas like the shoulders and neck, the lower back, and the hips/pelvis. Even leg cramps are dimished by taking pilates on a regular basis.
- Habits that you establish during your pregnancy will carry over to your postnatal life. Taking pilates before and during pregnancy means your body is going to bounce back faster. If you continue your practice you might even notice your new baby pains are decreased and that hot mommy body comes back faster!
Prenatal Pilates is an amazing exercise method which many women take advantage of. If you have physical therapy centers in your area, check to see if they have a prenatal program. Often they will include pilates based exercises and also help you deal with specific body issues that need extra attention….and it’s covered by insurance. If you don’t have someone offering the service, look for pilates instructors in your area who specialize in prenatal pilates like I’ve started doing.
Check out this post for a quick prenatal pilates workout you can do right now: http://www.prenatalpilates.org/uncategorized/prenatal-exercise.
Prenatal Exercise
Stroller Strides is proud to offer Fit4Baby prenatal exercise classes nationwide. Learn some great prenatal exercises in this video. For more information, go to www.strollerstrides.com.
Duration : 0:2:2
Prenatal Pilates and Neck Strain ?
Neck strain and discomfort in the neck is definitely common among my pregnant and non-pregnant clients. Here’s a common question I get from women who email me about doing pilates during pregnancy.
“I have a prenatal pilates video so I can keep in shape through my pregnancy, but everytime I do it, I just end up with a sore neck. Are there any Pilates gurus out there to tell me what I am doing wrong in my techinque?”
This happens to me sometimes when I do not concentrate on my form. When you are holding your head & neck off the ground, try to concentrate on “leading with the shoulders and lifting from your breastbone” not your head. If it helps, pick a spot on the wall or ceiling to focus on.
Other suggestions I’ve heard and tried are pressing your tongue to the roof of your mouth.
The number one solution to the problem of this neck pain is: put your head down!
You can also prop a pillow underneath your head, neck and slightly under your shoulders to lift up the upper enough to help you engage your core a bit.
Check out the following articles for more information on safety during your prenatal pilates workout.
http://www.prenatalpilates.org/uncategorized/pre-natal-pilates
http://www.prenatalpilates.org/how-to-do-prenatal-pilates/pilates-for-pregnancy
You can also check out these books which were invaluable to me during my own pregnancy.
Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy W/DVD
Also, one additional resource I would highly suggest you pick up now and use even after you have your baby…it’s this mp3 workout from Lynda Lippin.
Pilates for Neck and Shoulder Pain
Stay safe and don’t be afraid to just put your head down or stop doing an exercise – if it doesn’t feel good, then stop!
Pre-Natal Pilates
Pilates is a great way to stay in shape during your pregnancy. We have an expert show you what moves will keep you fit as you approach your delivery date.
Duration : 0:6:52
Pilates for Pregnancy on the Iphone
If you haven’t heard about this already, well check it out.
I recently got an Iphone and it was the best thing I’ve purchased in a long time. If I’d had this during my pregnancy, I would have been so happy! I couldn’t sit at the computer for long hours, so I’d end up watching way too much tv toward the end of the 9 months.
Stay tuned for a full review of the app! If you already have it, let me know what you think!
You can also purchase the book that seems to go along with the app called: Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy W/DVD
I have this manual and it’s really easy to follow even for non-pilates instructors, so I expect the Iphone app to be the same way!
Check both out and let me know what you think!
Is Pilates a good workout for losing pregnancy weight?
A common question I get from new moms who are looking to flatten their stomaches and get back in shape is…will Pilates help me lose my pregnancy weight?
“I gave birth 7 weeks ago and I want to start working out now that I’m healed to lose this pregnancy weight. I’ve already lost 22 lbs just by eating better, but I want to tone my body up. Is this a good exercise to help lose the weight? If not, do you suggest anything else I can do at home? “
Pilates is a great exercise. I wouldn’t say it’s the best exercise to lose weight but to tone up, it’s great. I think is probably your bet bet to go for Pilates. It’s a well balanced form of exercise and unlike some other forms of exercise you are not likely to quit just because you’re exhausted. But don’t take me wrong, you can get really sore after a good Pilates class. If you want fast results go for some supercardio workout, running is a good example but don’t forget that this can be harmful to your back However, if you prefer longer lasting results go for the Pilates slow approach, it even flattens your belly, as posture and abs are the main things in Pilates. Needless to say I am a Pilates fan. I used to do all sorts of exercise but since I started with Pilates I just go for an odd extra exercise.
There are definitely lots of approaches to teaching pilates. Some people are very slow in their instruction, some people are faster. I think the key to losing pregnancy weight is to get moving – in whatever way it is comfortable for your healing body. Also, I think that you need to get your diet in order. I’m not saying go on a diet. I’m saying – it’s time to stop all those overeating habits that many of us (me included) adopt during our pregnancy. We give ourselves the free pass to stuff our face not thinking that we will have to somehow stop that behavior after the baby is born.
Your diet and nutrition is the single most important factor in losing weight and keeping it off. Nothing worked for me until I actually got my eating under control. Then, my pilates work was finally revealed!
So try the following:
- Try A Pilates for Postnatal Women DVD or Video
- Clean Out Your Kitchen & Start Eating Better
- Start Doing Cardio at least 3x a week
At the beginning you really need to start slower than you probably think you do. Let your body heal and just ease back into exercise.
Pilates during pregnancy?
Many women have the same question about working out and exercising during their pregnancy. There is no completely right answer on this issue since everyone experiences slight differences throughout the course of their pregnancy and labor. Here’s a general question about doing prenatal pilates during the first trimester:
Are you able to do pilates after your first trimester? I have a dvd for your whole pregnancy, however, it has moves that require you to be on your back. I thought you couldn’t do exercises on your back after first trimester. I am 16 weeks. Thank you
My answer to this woman would be two-fold. First, check with your doctor to make sure he/she clears you for any type of exercise. Make sure your doctor knows and understands what pilates is…if they don’t, you’ll be like me with my first doctor. All doctors should at least know what pilates is and isn’t…mine didn’t really know what it was and that was obvious to me. Dealbreaker! I found another doctor and got her clearance immediately.
Second, there are physical changes that happen during each trimester. After the first trimester it becomes difficult and often very uncomfortable to lay flat on your back. Ask your doctor about these limitations if you are not sure what they are. Most baby books and pregnancy books spend time talking about this issue.
So, after the first trimester you can workout on your back, just keep it small spurts of time. Always roll to your side after spending time on your back and do some side-lying pilates exercises. Then, roll back to the center, be aware of how you feel, do the exercises and roll to your other side. Keep your movement slow and controlled.
Other ideas include putting a pillow under your lower back or under your upper back and neck!
So – yes – do pilates but be aware that your body is going through a ton of changes and you need to be careful, no matter what you do!
