Pilates Pregnancy Series 5 – Half Swimming
PILATES PREGNANCY EXERCISES
This is the fifth in our series of six Pilates exercises that will give Mums-to-be some options for staying active during pregnancy.
The Pilates Method is one of the most appropriate exercise modalities for pregnant women, offering endless options for mums-to-be to stay in condition, to address the changes that pregnancy brings, and to aid in preparing for labour and post natal recovery. This series of exercises are aimed at keeping you active day-to-day with movements that will help you feel your best throughout your pregnancy.
PILATES HALF SWIMMING
Keep your back strong
Even though your back can feel like it is working all the time during pregnancy, tight and loaded up is very different from the back muscles being strong and efficient. It is important to take time to specifically work the back extensors so that they are lengthened and strengthened in balance with the rest of your body.
That being said, at some stage from second trimester onward it will become impossible to lie down on your tummy to do back exercises. So, here is where the double wedges come in very handy. (See where to buy them at bottom of article).
As our photo shows, with two large wedges – or anything that can replicate that – you can support the torso without impacting baby, and still perform back exercises. There are also Pilates exercises for back strengthening that you can do kneeling, sitting or standing, but these ones in the wedges are a nice way to be able to lie on your front for a change.
If you are comfy lying in the wedges, then go ahead and do any variety of back exercises that you may know. This Half Swimming is perfect for strengthening and cross-patterning of the back extensors.
Set up position: start lying with your tummy between the wedges and your forearms resting on the front.
- Extend your legs out and together
- Gently raise your torso using your arms to assist
- Keep your shoulders stable and wide, eyeline forward
- You should feel comfortable in this position. If not, don’t proceed.
The movement:
Raise one straight leg behind you – thinking of lifting from under the thigh. Change to the other leg. Keep alternating for 20-40 changes, all the time keeping your abdominals gently drawing up underneath you. When finished, sit back on your heels and rest forward, allowing you low back to release a little.
While you are doing the swimming movement with your legs try to keep equal focus on the upper back being in a lifted, active position. That way all the back extensor muscles will be working and staying strong to hold you and your precious cargo upright all the way.
To buy Pilates Wedges go to https://pilatesint.bigcartel.com/
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
