Pilates for Pregnancy Workshop is Oct. 4!

I started Pilates because of a back injury from a car accident.  After the accident, it was one of my great fears that my back was not going to be able to carry the weight of a pregnancy.

So it was an enormous relief when, during my first and 2nd pregnancies, I have had no back pain.  And for that, I credit the work I've done in Pilates. Here's why...

I felt great (except the first weeks of nausea) through both my pregnancies. My first delivery was an emergency type situation, and I was able to deliver in 20 minutes. My Dr. (Dr. Rebecca Perlow) came to me afterwards and said, "Wow, that was great! Your strength and focus really paid off in helping you to avoid a C Section. I wish all of my patients did Pilates!"

Pilates exercise is great for preparing for pregnancy, during pregnancy, and post partum. The exercises create long, lean muscles and prevent the aches and pains of pregnancy. They also maintain flexibility and strength in your back. The exercises can help you to prepare for pregnancy, stay healthy during pregnancy, assist during labor and recover quicker from delivery. Practicing the exercises regularly reduces swelling (edema) associated with some pregnancies. Learning the concentrated breath work of Pilates can help you throughout your pregnancy as well as in the delivery room.

As the baby grows, your organs get pushed up towards your diaphragm (up to 4 cm), making it difficult to breath. The 3 dimensional Breath of Pilates can help you to get air in and make you feel less like you are always out of breath. During Pregnancy it is important to build a strong pelvic floor. Pilates exercises do just that. One of the main cues you will hear in Pilates is "Pull in and up with your Powerhouse or stomach muscles." The Transverse Abdominus is the deepest layer of stomach muscles. When engaging the Powerhouse, the action of pulling in comes from this muscle. Using this muscle helps to put your spine into alignment, as well as prevent a pregnancy condition known as Diastasis Recti (or the seperation of the 2 halfs of the Rectus abdominus or the 6 pack muscles). The action of pulling up comes from the pelvic floor. Conditioning the pelvic floor muscles before, during and after pregnancy is crucial and can prevent incontinence, cradle your unborn baby so your back doesn't have to do all the work, and play an important part during the delivery of your baby.  Both the Pelvic Floor and the Transverse Abdominus are the "Baby Pushers" during delivery. The more conditioned and connected you are to these muscles the greater chance your delivery will be quick and easy. Many of my Clients were able to push out their babies in about an hour once the pushing began.

All exercises in Pilates can be modified for pregnancy, it is a very safe and efficient workout for the expectant mother. Our bodies' center of gravity is in our pelvis. This should be the strongest part of our body, but for most, especially women, this is our weakest area. Not to mention that when you are in PMS, pregnant or menopausal, our bodies actually produce a hormone known as relaxin.
 
This hormone causes our ligaments to become looser. This is why Pilates exercise is so very important for women, and especially of the childbearing time. Pilates exercises focus on that exact area that becomes a problem for most women. The exercises focus on strengthening the pelvic floor muscles, the lower abdominals and the intrinsic external rotators (below the tush, that will keep saddle bags at bay). Some women have the feeling after childbirth that their uterus is going to drop down between their legs. Not so when practicing Pilates. Problems like incontinence, etc. occur, even if you haven't had children. But luckily today we know that all we have to do is our Kegals and strengthen our pelvic diaphragm.

The efficiency of the workout is another huge benefit for the expectant Mother. The "less is more" approach is very conducive to the pregnant mother's decrease in energy Level. Pilates focuses on precision of movements, so that the workout is concise with very few repetitions. The increase in circulation helps prevent swelling as well as energize the body. Pregnant women feel fantastic after their Pilates sessions, with less muscular aches and pains than those that do not do Pilates.

Another principle of Pilates helpful to the pregnant women is concentration. Labour is a very intense experience. The concentration required for the marathon of Labor is practiced in the Pilates sessions. One must concentrate on moving the body in the appropriate fashion. The body mind connection is integral to a healthy delivery. Although their are many factors in the mothers ability to have a normal healthy delivery, Pilates workouts can really help to prepare the mother for this intense time.

If you are pregnant, you will do yourself a huge favor by practicing Pilates during your pregnancy. Your body will thank you.