Posts Tagged ‘Pilates’

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Prenatal Pilates DVD with 3 Trimester Modifications was developed using guidelines from the American College of Obstetrics and Gynecology to give the Pregnant Woman a safe Pilates Workout. Explanation of anatomy, distasis recti, proper breathing, & neutral spine precedes the workout. The video ends with a relaxing ocean meditation. Featuring Sherri Betz, PT, Kimberly Pinkson, and Kay-Lord Stout.This product is manufactured on demand using DVD-R recordable media. Amazon.com’s… More >>

Prenatal Pilates

With all the concerns about exercising during pregnancy, what is a pregnant woman to do? Many people would probably question whether or not the relatively difficult Pilates program could be altered enough to accommodate the special needs of a pregnant woman. The answer is a resounding Yes! Pilates is very adaptable and most Pilates exercises can be modified as your pregnancy progresses and your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to adapt to the changes in your body during pregnancy. The majority of women are able to safely participate in Pilates during pregnancy with modifications.

Many people today would be surprised to learn that Pilates during pregnancy is considered to be one of the most appropriate exercise programs for pregnant women. Even more surprising is that Pilates is used for pregnant women to strengthen the core of the body, the muscles of the torso where the abdominal muscles work with the back and the pelvis. What other exercise series could be so perfect for working the muscles that a pregnant woman will need the most during labor and delivery? It is also important to note that Pilates during pregnancy will strengthen and tone the mother’s postural muscles; the muscles used to carry the baby.

The ability to modify exercises so that they work for a changing body and the focus on control, precision, and appropriate levels of exercise intensity all come together to make Pilates a safe choice for exercising during pregnancy. Combined with Pilates principles like, centering, breath and flow, you have a program that can be effective throughout the duration of a pregnancy. With the proper instruction, a Pilates session during pregnancy can be a beneficial use of time for body, mind and the baby too.

Practicing Pilates during pregnancy will help the mother not only carry the baby well, but may also make labor easier and help the new mother speed up the recovery of her figure after delivery. By strengthening the back,the pelvic floor and developing good posture, carrying the baby and giving birth are made a little easier. Also, with better muscle tone, common injuries from carrying the baby and giving birth are less likely to occur.

If practicing Pilates during pregnancy be sure to use a toned-down version of the regular, sometimes strenuous Pilates routines. There are Pilates pregnancy lower-impact workout that can be done from week one of the pregnancy until week 31 or 32 of the pregnancy. Pilates during pregnancy can also be beneficial to the baby because the low-stress exercises help circulate extra oxygen and nutrients to the unborn baby. Also, the breathing techniques learned by the mother while taking Pilates during pregnancy can help ease the delivery.

Furthermore, the exercises that a pregnant woman would do while taking Pilates during pregnancy can help keep them from losing control of their bodies during pregnancy. These exercises also help the mother to quickly get back to her pre-pregnancy shape, with the same or maybe even better flexibility, posture, and muscle tone. Most Pilates pregnancy classes offer something for every pregnant woman, from early to late pregnancy, from the basics to post-pregnancy more advanced classes. Whether you are a beginner or an advanced Pilates student, you can find a Windsor Pilates program to fit your needs.

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by.

Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as “Pilates matwork”. Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and “movement” for the bedridden. This “system” formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret – but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates’ movement therapy exercises for women thru pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

Congratulations, you just brought your new bundle of joy home. No doubt this moment is one of the most miraculous events to have occurred in your life. Lots of new changes, new sounds, and new routines are forming in your household. More things need to be attended to and there seems little time to spare. So how can I find time to Get Fit After Pregnancy?

If you exercised before and during your pregnancy you will be able to start an exercise routine faster (maybe 2 months after giving birth) but for a mother that wasn’t a big exerciser prior to her pregnancy maybe about 3 months or when your doctor gives you the go ahead to start your Get Fit After Pregnancy program.

Be sure to discuss any plans that you may have to start exercising after your pregnancy with your doctor. One of the biggest concerns you should have is whether or not you suffered diastasis (separation) of your abdominal muscles. Your doctor will be able to tell if this has happened to you. Overdoing it with your Get Fit After Pregnancy routine or starting any exercise too early could exacerbate this condition.

Mat-based Pilates exercises can be performed easily at home and are a great way to get back in shape. Pilates exercises target the muscles affected by pregnancy. “All of the exercises focus on strengthening the abdominals, the pelvic floor muscles, and the back,” explains Elizabeth Larkam, director of Pilates and Beyond at Western Athletic Clubs. “And since deep breathing is central to all of the exercises, it’s very relaxing as well.”

You can do this work out designed by Larkum in about 20 minutes. These moves should be performed at a slow to moderate pace because this workout focuses on muscle control. These exercises take time to get used to so don’t worry if you aren’t accomplishing much right away. You’ll need and exercise mat and some comfortable clothing to get the most out of your Get Fit After Pregnancy workout.

Breathing Technique

This exercise is the basis of all Pilates moves. Focus on breathing this way throughout each exercise — it will help you concentrate on the muscles you’re working. Lie on your back with your knees bent and the soles of your feet on the floor. Place your palms on your lower abdominals with the heels of your hands resting on your hip bones. Inhale deeply, letting your belly rise, and imagine filling your lungs completely. Then exhale, contracting your abs and pulling your navel towards your spine, and contracting your pelvic muscles as if you were trying to stop urine flow. Repeat eight times. (This exercise can be performed lying on your side during pregnancy.)

Swimming

This move strengthens the back muscles. Lie on your stomach with your legs straight and your arms extended over your head. Inhale and then as you exhale, contract your abs and stretch your right arm and left leg away from your body without raising them. Then inhale, releasing the stretch but keeping your abs contracted. Repeat on the other side. To make this move tougher, lift your limbs two inches off the floor as you stretch, quickening the pace as you switch sides, in a swimming motion. Do three sets of eight repetitions.

Side Kicks

This exercise works the legs, hips, and abdominal muscles. Lie on your left side, head resting on your left arm. Bend your right arm and rest it in front of your torso to keep your weight supported. Bend your knees so that your body’s in the position of a chair on its side. On the inhale, pull your right leg forward (keeping your knee bent). Then exhale, moving your right leg behind you (knee still bent), stretching your hip flexors. Do eight times, then repeat with the other leg. (This can be done during pregnancy.)

Leg Circles

This move strengthens abs. Lie on your back; knees bent to your chest, and hold your shins. Inhale and use your hands to guide your knees open toward your shoulders. Exhale, contract abs and move knees outward and down (as though along the edges of a circle) until they meet. Do two sets of eight circles.

Along with your exercises be sure to have a good diet plan that will help you Get Fit After Pregnancy at a healthy pace while assuring that you eat quality foods that will allow you to maintain the stamina required to keep up with your baby.

Strip That Fat is the premier weight loss program that allows you to Get Fit After Pregnancy. Be sure to follow your doctor’s advice and discuss the amount of calories that you will require especially if you are breast feeding. So take it one step at a time and focus on taking care of yourself and your baby.

Postpartum weight loss is a hot button issue with new mothers. Along with the new stresses associated with taking care of a new baby, the mental anxiety of looking at yourself in the mirror can cause much undue stress. Pilates can help you Get Fit After Pregnancy.

 

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