"Pilates Pregnancy Exercise - Is it Safe During Pregnancy?"
Origins of Pilates Pregnancy Exercise
Joseph Pilates, the founder of the Pilates Pregnancy Exercise methods, as well as Pilates exercises for those who are not pregnant, was born in Germany in 1880. As a child, he was will with rickets, asthma and rheumatic fever.
Because of this, he was determined to become stronger and dedicated himself to building his mind and body through yoga and ancient Roman and Greek exercises. He eventually became an accomplished gymnast, skier, boxer and diver.
Pilates became a nurse during World War I and designed a unique system of hooking springs and straps to a hospital bed to help his disabled patients regain strength and movement. This experimentation was the foundation for his style of conditioning and his specialized equipment.
He developed approximately 500 exercises. Pilates exercises are designed to stretch, strengthen and balance the body. An added benefit to pregnant women is that theyincrease abdominal muscle control and are non-impact exercises.
The Pilates pregnancy exercise is especially good for pregnant women as it is a safe exercise with no bouncing-only slow, controlled movements that are gentle on the body.
Pilates exercises create strength and flexibility, targeting the body’s center to create a strong mid-section, in particular, the abdominals and pelvic floor muscles that are essential during giving birth. Pilates can also improve the whole process ofdelivery, thereby making natural birthing methods easier.
Praticing Pilates also relieves lower back pain.
A good Pilates pregnancy exercise class uses positions other than lying on your tummy or flat on your back.
How Do I do Pilates Exercises?
There are two major exercise machines used for Pilates: the Universal Reformer and the Cadillac. You work with an instructor who usually works with their clients on the machines for 20-45 minutes.
Once the basics are learned from an instructor, from either one-on-one lessons or in a class, it is possible to train at home using videos. Exercise equipment for use at home is also available and many exercises can be performed on a mat.
A private session costs between $45–75 dollars, depending on the part of the country one is in.
Since many of the Pilates pregnancy exercises are performed on hands and knees, they are great because they help rotate your baby into a good position for delivery.Hands and knees exercises during pregnancy will help keep your baby out of the dreaded breach position that causes longer and more painful deliveries.
Take a Pilates Exercise class. Ask your childbirth educator, doctor, hospital or health club for recommendations. If you still can't find a class, you can also search online or in your phone book for a local instructor.
Buy a DVD or a video so you can actually see Pilates exercises being done by a trained instructor. A great DVD is "Pilates in Pregnancy," whether you already practice Pilates or know nothing about it. This DVD is excellent for early and later pregnancy and even discusses exercises to regain your figure after you deliver.
Go to your local bookstore or Amazon.com and check outPilates for Pregnancy by Michael King and Yolande Green and Pilates for Pregnancy: Gentle and Effective Techniques for Before and After Birth by Anna Selby. These books have pictures and exercises for Pilates pregnancy exercises.
Sources:
Halvorsen, Theresa
Topeka Capital-Journal, The, Jun 20, 2004
