Pregnancy Pilates 4 – Abdominal Series
PILATES PREGNANCY EXERCISES
These series of six Pilates exercises 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 ABDOMINAL SERIES
Strong, elastic abdominals
Abdominal strength is crucial during pregnancy. You just have to be wise about how and when you do particular abdominal exercises.
The Pilates Method has been proven to be ideal for prenatal exercise with great respect to the concepts behind abdominal strengthening that Pilates provides.
To avoid possible separation of the rectus abdominal muscles (diastasis recti), be aware of not letting your abdominals pooch out or ‘dome’. Draw the side muscles in toward the middle and then deepen toward the spine.
In the first trimester of pregnancy you should be able to maintain your usual abdominal regime – but pay attention to how you are feeling and what your body is telling you. Don’t overdo it, but at the same time try to keep up you’re a version of your usual workout practices.
Once you move into the second trimester it is preferable to do any exercise laying on your back with a raised torso. See an example in our image here. This set up can be achieved with these large wedges, or with cushions to elevate the torso. Then you can keep up some abdominal work – although through the mid to late second trimester and into your third, reduce the intensity and concentrate on the length and holding of abdominals rather than too much pulling in.
Set up position: start lying with your upper torso raised.
• Hold your knees in a bent, raised position with your hands
• Ensure your pelvis is lengthened along the mat
• You should feel comfortable in this position. If not, don’t proceed.
The movement:
1. Single Leg Stretches – Exhale to extend one leg away to a high position and engage your abdominals, while your hold your bent leg in. Inhale as you change. Do 4-6 each side.
2. Double Leg Stretches – Exhale to take both legs up to the ceiling and your hands beside you, engaging the abdominals to hold. Inhale back to the start position. Do 4-6
The focus with these is strongly on the abdominals staying drawn in as your legs lever away. The lever effect quite effectively helps strengthen the abdominals. Use your breath deeply and work to your own capacity.
Remember, the abdominals need to be kept strong to support the baby, and just as importantly need to be able to stretch to accommodate growth during the pregnancy. Moderation with abdominal series is important and so is deep breathing, relaxation and staying hydrated.
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.
