I have a friend who is very physically fit and currently pregnant. Before she became pregnant, she was in excellent shape. After she became pregnant, she continued to exercise under her doctor’s supervision. She is about 24 weeks and she is just starting to really show because her stomach is so well supported. It is shocking to me because when I was 24 weeks along I was already getting comments like “any day now, huh?” I asked her how she could still look so great, especially considering this is her third pregnancy. Her secret? Pilates!
My “next pregnancy resolution” is to keep my abdominal muscles toned throughout my pregnancy. I’m hoping it will reduce the discomfort I experienced during my past pregnancy. Pilates strengthens the muscles in the abdomen, back and pelvis for a more comfortable pregnancy and delivery. It also helps new mothers get their figure back faster.
Pilates exercises need to be modified for pregnancy, so it is important to do your research and find a prenatal pilates class with a qualified instructor. For example, some pilates moves require you to lie on your back, but you should not do this while pregnant since lying on your back for an extended period of time could cause your uterus to press on the vein that returns blood to your heart from your lower body, and interfere with the flow of blood and nutrients to the placenta and your developing baby.
As with all exercise during pregnancy, it is essential to monitor your heart rate and breathing to avoid overdoing it. You should be able to continue a conversation. If you find yourself out of breath, take a break. You should be particularly careful when balance is a factor, since your center of gravity has shifted. It’s also very easy to strain your muscles during pregnancy because of hormone changes, so you should take it easy when stretching.
In general, do not exceed the level of exercise you were accustomed to before pregnancy. If you did not regularly exercise before you were pregnant, it is probably not a good time to begin a fitness regimen. Never begin a brand new fitness regimen in your first trimester.