For many pregnant women, Pilates is the consummate exercise of choice.
Those who are joining prenatal Pilates Singapore classes know all too well that this low-impact, gentle, and safe exercise offers many benefits that are hard to miss.
Aside from enhancing strength, alignment, and flexibility, Pilates also helps boost both the mood and the energy levels.
If you want to minimize many of the unwanted side effects of pregnancy (read: poor sleep, edema, muscle tone loss, poor posture, back pain, etc.) then joining a prenatal Pilates Singapore class should rank high in your priority list.
What are other benefits Pilates offers that you should not miss out on? Read on and find out!
Pelvic floor exercises are incorporated in Pilates workouts.
The group of muscles that keep the organs, as well as your baby in place is called the pelvic muscles. Strong pelvic muscles are important especially if you are pregnant as it counters the increasing weight brought about by the growing baby.
In addition, a strong pelvic floor can also help prevent incontinence and help the body return to its pre-pregnancy state even faster.
Full and deep breathing is taught in Pilates.
Deep and full breathing is taught and practiced during Pilates sessions in order to help maintain the transverses abdominus connection. This is done when the belly is pulled in during some Pilates exercises. This can result to a good core support to the back as well as to the rest of the body.
Some Pilates exercises also help enhance the flexibility of the intercostal muscles. This will make it easier for the ribs to move once the baby starts growing and take up the abdominal cavity’s extra space. More importantly, proper breathing can greatly help during labor and delivery.
Arm and upper back strength are developed.
Both upper back and arm strength can come in very handy especially once the child is born. Since you need to hold and carry the baby every once in a while, upper arm and back strength is necessary, especially as the baby grows and becomes heavier.
Also, during pregnancy, there is increased weight in the front of the body as well as of the breast mass. In some cases, this can make a pregnant woman kyphotic. Unfortunately, once the baby is born, the hunched over posture has the tendency to worsen.
Luckily, with Pilates, some exercises target the upper back muscles. This will help prevent future injuries and counter the tendency to hunch over.
Pilates enhances abdominal/deep core strength.
The transverse abdominal muscles are located in the abdominal cavity. These muscles act like a corset and are necessary for good posture. It also helps support the internal organs.
Strong abdominal muscles will not only help support baby weight but will also relieve pressure on your back. Some Pilates exercises also target the obliques. This is also very important as it helps cradle your growing uterus.
Pilates helps limit imbalances and maintain good posture.
Posture and alignment are often compromised as the baby grows and your body makes room. Pilates helps strengthen the stabilizing muscles especially those around the pelvis and hips. This will not only warrant reduced back discomfort but it can also help ensure there are minimal imbalance issues postpartum.
In addition, Pilates can help address issues pertaining to the tightening of the hip flexors, chest, neck extensors, and the lower back.
Taking into account all the benefits it offers, it would only be a matter of time until Pilates becomes an integral part in the daily routine of many pregnant women the world over.