Pilates and Pregnancy

Why Pilates and Pregnancy?
Pilates is known for improving posture by strengthening abdominal and back muscles. Never is this more important than in pregnancy. Training the lower abdominal muscles will help provide muscle memory, which will help to shorten the pushing stage of delivery. Most first time mothers have longer labors because they don’t know where to push from. Pilates is a remarkable exercise program for pregnancy since it is designed to strengthen the abdominals that support the internal organs; provide gentle fluid movements that will not jar or overstretch a pregnant body; and train the abdominal wall so that it returns to a flatter shape more quickly after delivery.

Can I exercise throughout my pregnancy?
Absolutely! The Prenatal Pilates video is broken down into separate workouts for each trimester so that the special needs of each trimester can be addressed. However, it is suggested that you wait until your eighth week and stop after your 36th week. As with any program, please check with your doctor before starting this or any exercise program.

I am pregnant with twins, can I still do this workout?
It is not recommended. Multiple fetuses, a history of bleeding and miscarriage, incompetent cervix and risk of premature labor are all conditions that require special attention. Check with your doctor and if it is ok, try to work with a personal trainer who can monitor you carefully.

I have never done Pilates before is this program ok for beginners?
As long as you and your doctor have decided that exercise is suitable for your pregnancy, you can do this program. There are modifications for most of the exercises. If you are new to Pilates or were not exercising before pregnancy, start slowly. Do fewer repetitions, keep your feet down, lower your head and shoulders, etc… If an exercise is too difficult right now, skip it. This is not a
contest. Now is not the time to get into perfect shape of your life, it is the time to condition your body so you have a more comfortable pregnancy and delivery.

I had a cesarean section, when can I workout?
Abdominal exercise is usually safe after six weeks for both vaginal and c-section moms. As always, check with your doctor first.

Some of the exercises look too hard for me, should I just skip them?
If the modifications are still too difficult then skip the exercise. Listen to your body. If something doesn’t feel right, stop. Check with your doctor if you have any questions.

How old should my baby be to workout with me?
Ideally, your baby should be between two and six months old.

What is tracking?
Tracking is a developmental milestone, where babies are able to follow an object in front of them.

When will I see results?
As always check with your doctor before this or any other workout routine, It is recommend that you do these programs at least three times per week. However, diligence in maintaining proper form, a healthy diet and a daily cardiovascular routine all work together to give you the results you want. It is important to do some form of exercise everyday; especially while you are pregnant. Walking and swimming are great companions to these Pilates workouts.

Do I need any special equipment?
No. This program is designed to be easy to do at home. All you will need are a few blankets and pillows, a towel, two soup cans and comfortable clothes for the prenatal workout. For the post-natal workout, you will need a bouncy chair or a supportive pillow.

Why Pilates?
The Ability of Pilates to keep muscles strong yet long and flexible has made it a hugely popular exercise program with over 500 studios around the country. It is a tried and true program that professional dancers such as Martha Graham and George Balanchine and their companies have used for the better part of the 20th century. More recently, celebrities such as Madonna, Bebe Neuwirth, Kristi Yamaguchi, Patrick Swayze and Sharon Stone have helped give Pilates wider exposure. Celebrities, athletes, gym rats and novices have all discovered the truth in the Pilates mantra: you will feel better in 10 visits, look better in 20 and have a new body in 30.