PENRITH PILATES STUDIO PREGNANCY PROGRAMME

You can start an exercise programme during pregnancy even if you have not been overly active until now.

Penrith Pilates Studio exercise does wonders for you during pregnancy.  It helps prepare you for childbirth by strengthening your muscles and building endurance, and makes getting your body back in shape once the baby is born much easier.  Staying active during pregnancy doesn’t necessarily mean going for the burn.  Your body releases a hormone called relaxin during pregnancy that loosens your joints in preparation for delivery so taking care to not exercise or stretch overly in pregnancy protects both you and your baby.

For beginners, it would be advisable to exercise two to three time a week and only if this is comfortable.  You should not attempt to use a period of the pregnancy to lose weight or to embark on a rigorous exercise programme.  Mild to moderate exercise is recommended if you are not in a higher risk category.

Stretching can help maintain muscle tone and keep you flexible with little if any impact on your joint.  You may wish to supplement your Pilates routine by walking a few times a week to give your heart a workout if you have been a regular exerciser and feel that a little more is needed.

Exercise promotes muscle tone, strength and endurance – three qualities that can help you carry the weight you gain during pregnancy, prepare you for the physical stress of labour and make it easier to get back into shape after your baby is born.  Being active during your pregnancy can also reduce physical discomforts such as backache, constipation, fatigue and swelling.  It can also improve your mood and self-image and even help you sleep better.

BENEFITS OF EXERCISE DURING PREGNANCY

• Improved Circulation
• Enhanced Balance
• Reduced Swelling
• Improved Digestion and Reduced Constipation
• Fewer Leg Cramps
• Faster Postpartum Recovery
• Fewer problems such as Varicose Veins, Haemorrhoids, Backaches and muscle or joint soreness
• Increased Endurance
• Possible Shorter Labour time
• Fewer Caesarean Sections
• Enhanced strength in the muscles most adversely affected by pregnancy – pelvic floor, abdominal and lower back
• Improved Body Image, Mood and Sense of Well Being
• Increased Metabolism, Better Weight Gain Control
• Increased Strength and Suppleness
• Improved Co-ordination

THERE ARE SOME CONDITIONS THAT RESTRICT EXERCISE

• Pregnancy induced hypertension
• Incompetent Cervix
• Persistent second or third trimester bleeding
• Premature labour during a prior or current pregnancy
• Vaginal bleeding or ruptured membranes
• Intrauterine growth retardation
• Chronic hypertension, overactive thyroid, cardiac, vascular or pulmonary disease  
• Suspected Foetal Distress

MODIFYING YOUR PILATES FITNESS ROUTINE

FROM TRIMESTER TO TRIMESTER

Chances are you’ll naturally feel inclined to scale down your exercise routine as your baby and belly grown.  Some key things to remember:  During the first trimester, it’s especially important that you avoid overheating.  After the first trimester you will probably want to eliminate exercises that are performed while flat on your back and while you’re standing in one place for long periods as both can impair your circulation.

FIRST TRIMESTER TIPS

During this time there are usually no visible signs of continual discomfort.   It is important to seek out Instructors who are specially trained in prenatal Pilates (all Penrith Pilates Studio Pregnancy Classes are taught by instructors who hold pregnancy qualifications.  You probably don’t have many restrictions this early in your pregnancy, but remember to follow general safety guidelines such as drinking lots of water before, during and after your Penrith Pilates programme to keep well hydrated.  Be sure to breathe deeply and regularly as you stretch.   If you’re a regular Pilates exerciser recognize and accept that your regular routine will require modifications as time goes on.  Listen to your body and trust what it tells you.  If you’re feeling pain or discomfort, make an adjustment.

SECOND TRIMESTER TIPS

In addition to needing to be more cautious because of your loosening joints, also be aware that your slowly expanding girth now affects your sense of balance.  Don’t try to hold positions for a long time.  Remember to ‘sink’ into the Pilates positions slowly and carefully to avoid injury.  Take your time if you have too and don’t overdo it.  You may want to avoid lying on your back around this time, too, to keep blood flowing properly throughout your body.  Although many women are comfortable in this position well into their pregnancies.

THIRD TRIMESTER TIPS

You’re probably feeling less graceful now that your belly is bigger.  There is a great deal of weight gain during this period.  Many hormone changes will occur, such as a softening of the connective tissue, an increase in breast tissue and changes to your metabolism together with restricted breathing as your baby becomes larger.  Gentle Pilates exercise will definitely help you feel better and breath deeper.  There is much evidence to show that regular monitored exercise throughout pregnancy is very beneficial to both mother and baby.  Enjoying a regular Pilates exercise routine before and after the birth of your child will increase your strength, stamina, tone, sense of well being and help you bounce back to your pre-baby shape so much easier.