Reap The Benefits Of Pilates And Yoga During Pregnancy

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Reap The Benefits Of Pilates And Yoga During Pregnancy

If you are hoping to become pregnant, you are probably considering taking up a suitable fitness program to get in great shape for the benefit of yourself and your highly anticipated offspring. If you have spoken with your doctor about pre-pregnancy fitness, the terms Pilates and yoga are sure to have come up. These are both great choices for strengthening and gaining flexibility and endurance that will benefit your pregnancy, delivery and recovery. In this article we will discuss some great techniques to help you reap the benefits of Pilates and yoga during pregnancy.

Tip: Exercise at home. Many exercises can be accomplished at your home, including push-ups, pull-ups, crunches, lunges, and squats.


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Before you become pregnant, you can and should participate in all Pilates and yoga poses to make the most of your exercise routine. After you become pregnant, you should avoid poses that have you lying on your back for a long time. Work with an instructor or look up modifications online to help you reap the benefits of supine poses without causing potential damage to yourself or your baby. Seeking guidance in modifying poses and performing poses is very important if you are new to Pilates and/or yoga.

Tip: Jumping rope is an effective way to improve your health. A jump rope is a fantastic, portable, and inexpensive fitness product.

Other types of poses to avoid or modify include shoulder stands and any posture that places your head below your heart for an extended period of time. Additionally, you should not perform poses that stretch your abdomen aggressively. This would include any type of post that resembles a back-bend. These types of poses can stress the muscles of your abdomen and cause your spine to compress. Excessive stretching of the abdomen could cause miscarriage.

Tip: Exercise your back muscles and your front muscles. By only working out the lower back or abdominal muscles, you are going to have back pain.

Whether you are pregnant or not, don’t hold your breath while you are exercising. Breathing is extremely important for oxygenating your blood and keeping blood flowing freely through your muscles. If you don’t breathe deeply and fully, you run the risk of passing out while exercising and having stiff muscles after exercising. Developing good deep breathing techniques will help you during labor.

Tip: One of the best ways to enhance leg muscle strength is through doing wall sits. When doing wall sits, make sure you have an empty wall, with nothing too close to your body.

Don’t hold poses for an excessively long period of time. Listen to your body, and if something doesn’t feel good or hurts, stop doing it. This is especially true if you experience nausea, shortness of breath or dizziness. When doing an inverted pose in which the head is lower than the heart, remember to limit the amount of time, come out of the pose slowly and gently and breathe deeply and thoroughly. This will help you avoid dizziness. After your baby is born, avoid inverted poses altogether for a while because performing them could cause an air embolism.

Tip: Setting and reaching personal fitness goals is a great way to stay motivated. It helps you to keep focus on obstacles as opposed to losing your motivation due to their difficulty.

Be aware of a condition known as diastisis recti which often occurs during pregnancy. In this condition, the mid-line abdominal wall separates. Abdominal wall exercises (especially those done in Pilates) can worsen this condition.

Tip: Leg extensions are a great exercise for your quadriceps. This exercise is fairly easy.

Throughout your pregnancy always stay attuned to the changes in your body and adjust to them accordingly. Remember that as you gain weight, your center of balance will shift and change. Take care when performing balancing poses, and eliminate them entirely when they begin to feel too challenging or chancy. Never rush or allow yourself to be rushed. Set your own speed for best results.

As with any form of exercise at any time in your life, be sure to warm up lightly beforehand, keep plenty of pure, filtered water at hand during your exercise period and cool down sufficiently when your exercise session is over. Avoid becoming overheated or exhausted. Take it easy and pay close attention to the way you feel while exercising. Follow the tips presented here to get in shape for pregnancy, stay in shape during pregnancy, enjoy an easy delivery and bounce back quickly.

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