There are so many benefits to exercising during pregnancy. Expectant women who exercise often feel better during their pregnancies and bounce back quicker after delivery. A study published recently in the American Journal of Obstetrics and Gynecology showed that women who exercise during pregnancy labor for 30 percent less time than women who do not exercise during pregnancy. Also, expectant women who maintain a regular exercise program require fewer epidurals, episiotomies, and cesarean deliveries.
With so many options, though, it can be hard to determine which type of exercise programs are best for pregnant women. "A prenatal exercise program should consistent of exercises to strengthen and stretch all of the muscles that support proper alignment of the pelvis, including the deep abdominal, back and leg muscles. It is also important for pregnant women to build arm strength and to stretch and strengthen the shoulders which can become tight during pregnancy," explains Eurona Tilley, a Prenatal & Postnatal Pilates Specialist at Epiphany Pilates in Falls Church, Virginia. "I recommend at least an hour of exercise, 2-3 days per week for pregnant women. This should include light-impact aerobic activity such a prenatal barre fitness class or walking, as well as strengthening and stretching exercises such as those practiced during Pilates class."
Pilates is a non-impact form of exercise that can safely be adapted to any stage of pregnancy to strengthen the core, release tension through the pelvis while counterbalancing additional pressure on the back, neck and legs as the baby grows. During pregnancy, many women experience discomfort and misalignment, resulting in decreased energy levels, aches and pains, breathlessness and tight muscles. Pilates can help alleviate these symptoms. For example, Pilates can be extremely effective is relieving the symptoms associated with sciatica, a common condition that occurs in pregnant women as the pelvis shifts.
"It is important to remember that high impact forms of exercise such as running and heavy weight lifting can increase stress on the joints and ligaments, causing the aches and pains associated with pregnancy to increase. During pregnancy, a surge in the hormone relaxin causes the joints and ligaments to soften, making pregnant women more susceptible to injury during high impact forms of exercises," continues Eurona Tilley. "At Epiphany Pilates, we recommend the use of a stability ball during prenatal exercises to provide support while challenging the pelvic floor and deep abdominal muscles."
A mini-routine consisting of 8 Pilates exercises is outlined below. Best of all, each of these exercises is easy for expectant moms to practice at home. The only items needed are a stability ball and mat or towel. Before attempting any of these exercises, though, pregnant women should discuss their plans to exercise and the routine with their ob-gyn or midwife.
Breathing
• Breathing plays an important role in delivery, allowing us to focus and relax as well as release the pelvic floor to birth the baby.
• Sit comfortably on the stability ball, lengthening up through the back with your hips and knees at a 90-degree angle. Pelvis is neutral or slightly arched backwards to accommodate the extra weight of the baby in the belly. Avoid excessive arching of the low back. Begin with an exhale, pulling up the pelvic floor; and, inhale, release the pelvic floor completely.
Pelvic Tilts
• This exercise builds strength through the pelvic floor and deep abdominal muscles.
• Sit on the stability ball with knees hip-width apart and arms overhead, fingers interlaced. Inhale to prepare. Exhale, tuck the pelvis forward, scooping the tailbone underneath. Inhale, release, bringing the pelvis back to your neutral position.
Lateral Pelvic Tilts
• This exercise opens the ribcage and activates the obliques.
• Sit on the stability ball, knees hip-width apart and arms overhead, fingers interlaced. Inhale to prepare. Exhale, bring the upper torso and the hip over to the side, creating the letter ‘C’ with your body. Inhale, release, bringing the body back to the starting position.
Hip Circles
• This exercise loosens the hips, strengthens the pelvic floor, and provides a stretch through the lower back.
• Sit on the stability ball, knees hip-width apart with hands resting on the knees. Circle the hips around in a clockwise direction for 5-8 counts and repeat in a counter-clockwise direction for 5-8 counts.
Single Leg Lifts
• This exercise gently strengthens the deep abdominal muscles while providing a balance challenge.
• Sit on the stability ball, knees hip-width apart and arms extended in a T-position. Inhale to prepare. Exhale, lift one foot off the floor. Inhale, lower the foot. Exhale, lift the opposite foot off the floor. Inhale, lower the opposite foot.
Spine Twist
• This exercise strengthens the obliques and provides a stretch through the upper back.
• Sit on the stability ball, knees hip-width apart and arms extended in a T-position. Inhale to prepare. Exhale, rotate the upper body to the side. Inhale, bring the body back to center. Exhale, rotate in the opposite direction; inhale, to center.
Push Ups Against the Wall
• This exercise strengthens the arms, shoulders and deep abdominal muscles.
• Place the ball on the wall at the height of the shoulders. Hold the ball on either side as you walk the feet backwards until the body is at a slight diagonal. Begin with arms extended; exhale, bend the elbows to bring the chest towards the ball and inhale, extend the elbows to return to the starting position.
Cat Stretch
• This exercise strengthens the back extensors, deep abdominal muscles, and pelvic floor.
• Begin kneeling in front of the ball with both hands on either side. Inhale to prepare and exhale, roll down through the spine until the back is parallel with the floor and the ball is in front of the head. Inhale, pause; exhale, tuck the pelvis, bringing the tailbone underneath and rounding up through the mid-back. Inhale, bring the back and pelvis back to neutral (parallel to the floor); exhale, lengthen up through the upper back, drawing the shoulder blades down and bringing the chest forward. Inhale, bring the back and pelvis back to neutral; exhale, round back up through the spine to the starting position.
For more exercise ideas or information regarding prenatal and postnatal Pilates and barre fitness, contact Epiphany Pilates at www.epiphanypilates.com or (703) 204-2200. Epiphany Pilates offers a comprehensive Prenatal & Postnatal Program designed to help prepare a woman's body for birth and to promote a quick recovery after birth. The program includes specially-designed Pilates mat, Pilates equipment, and barre fitness classes for new and expectant moms.
