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ALL YOU NEED TO

KNOW FIRST TIME MOM

Module 10

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10. Module 10: Exercises

Table of Contents

10. Module 10: Exercises .............................................................................................................................................. 1

10.1 Pilates during pregnancy .................................................................................................................... 2

10.1.1 Benefits of pre-natal Pilates ............................................................................................................ 4

10.1.2 Best Pilates moves to try ................................................................................................................. 5

10.2 Walking and swimming ....................................................................................................................... 7

10.2.1 Walking tips .................................................................................................................................... 7

10.2.2 Swimming tips ................................................................................................................................ 8

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10.1 Pilates during pregnancy

A lot of the mindset outlined about yoga is relative to Pilates exercise and training. For instance, just like with

yoga, it is necessary not to push yourself too far or too fast. In addition, finding the best location and types of

exercises are key in exploring Pilate’s programs, particularly in seeking out pre-natal options to this fitness

approach.

The philosophy behind Pilates is that, through exercise, the mind and body can become connected and

strengthened for a happier, more fulfilling, enriching lifestyle. Pilates is often referred to as “contrology”, in

other words, it is a regimen of controlling your body through a series of moves that challenge balance,

flexibility, and full body strength.

The emphasis through a Pilates workout falls on breathing techniques, alignment of the body, improving

coordination, and developing a strong core, referred to as “the powerhouse.” The powerhouse is the area of

your body that makes up the pelvis, abdominals, and back muscles.

Strengthening your powerhouse area is highly beneficial for pregnant women, since this is where a lot of

pressure falls in carrying extra baby weight and shifting that weight to find comfort. Rather than carrying the

weight throughout the body and through the bottom of the feet for support, stress is put on the joints and

muscles of the lower back and pelvic region.

Practicing Pilates can help women to take some of that pressure off of sensitive areas while also strengthening

the back and abdominals in order to endure more pressure caused by carrying a baby.

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Pre-natal Pilates covers:

breathing techniques

activating the powerhouse

stretching and elongating the body

isolated movements for strength

cool downs for relaxation

using equipment for support

Pilates might include the use of equipment. Some possible items you might come into contact with during a

pre-natal Pilates session are:

foam roller

balance blocks

Swiss ball

medicine ball

resistance straps

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10.1.1 Benefits of pre-natal Pilates

The primary and most meaningful benefit of Pilates during pregnancy is that the moves you will do will

strengthen the same exact muscles that that can often challenge a woman’s body both during pregnancy and

during labor. Here is a breakdown of some of the great things that will come of adopting a Pilates plan:

strengthens abdominal muscles

reduces back pain

strengthens your pelvic floor

helps maintain good balance

takes strain off of back and pelvis

enhances controlled breathing and relaxation techniques

can help to position the baby in the proper birthing position

eases any discomfort caused by skeletal imbalances both during and after pregnancy

encourages faster post-pregnancy recovery

creates more ease in returning to your pre-baby physique

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10.1.2 Best Pilates moves to try

When looking into creating a Pilates workout plan during your pregnancy, it is essential that you seek the help

and guidance of professionals who have experience with pre-natal Pilates. Similar to what we discussed with

pre-natal yoga, pre-natal Pilates will eliminate some of the more vigorous moves practiced in regular Pilates.

Whether consulting DVD programs, studio classes, or searching for your own exercises online, be sure to

focus on breathing and taking things slowly, particularly if you’re a beginner. Those more experienced in

Pilates will want to pay extra care that they do not unknowingly push themselves too far by incorporating the

many advanced moves they might normally feel comfortable with.

Just as with anything you do during your pregnancy, your body is different now, your hormone levels have

changed, and what your body needs is different from what your pre-pregnancy body could endure. By seeking

the support of pre-natal Pilates professionals, you can be given alternatives or special equipment to moves that

might harm you or the baby.

For instance, be sure to avoid the following during a pre-natal Pilates session:

positions that involve laying on your stomach

positions that have you standing for extended time on just one leg, threatening balance

stretching of joints to their full range, which can cause tears in your weaker ligaments

supporting weight on your hands, ultimately putting excessive pressure on the wrists

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One of the best things about Pilates is that you can practice it during every stage of pregnancy. Focus on

including these Pilates moves into each trimester to help avoid injury and get the most beneficial results:

First trimester: focus on core strength, stamina, and muscle memory

Planks: lower yourself onto your knees and forearms, clasping your hands together in front of you. Extend

both legs back, creating a straight line with your body. Breathe deeply, and hold the pose for 5-10 seconds,

eventually progressing to 30-second holds.

Mermaid side bends: with the right knee on the mat and your left leg stretched to the side, tilt sideways

placing your right hand on the mat. With your left hand, extend it overhead, and stretch and tilt your body

toward the right side. Repeat on both sides.

Second trimester: focus on posture, balance, and core stability

Hovering knees: lowering yourself onto your knees and forearms, with your knees aligned to your hips, curl

your toes under. Then, slowly lift your knees up off the mat, inhaling for a 5 count, then lowering back onto

the mat as you exhale.

Kneeling hundreds: kneel on a flat pillow or stack of blankets, with knees hip width apart. Inhale through

your nose for 5 beats, as you pump your arms quickly behind you. Then, exhale through the mouth for 5

counts, keeping your core tight.

Third trimester: focus on flexibility, joint mobility, and prepping for labor

Pelvic tilts: get on your hands and knees, with shoulders aligned to your hands. Inhale and arch your back

into a rounded position, pulling in the abdominal muscles and tucking your tailbone under. Contract your

pelvic-floor muscles by performing kegels, which means you will contract your vaginal muscles.

Clamming: laying on your side, stack your legs on top of each other, keeping your abs contracted and your

spine straightly aligned. Allow your toes to touch, and rotate your upper hip back and forth, bringing it up and

away from the other knee, then close and touching the opposite knee again. Repeat for 8-10 reps on both sides.

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10.2 Walking and swimming

Regardless of what level of fitness you are starting at, both walking and swimming are excellent choices for

pregnant women to engage in? For walking, a good pair of shoes and a water bottle to stay hydrated is essential,

but other than that, simply going at her own pace will keep a woman active and moving while carrying baby.

Women who never exercised much prior to pregnancy can easily adapt to a walking routine, and women who

are used to intense workouts can utilize walking as a way of keeping the body moving. The same goes for

swimming, another activity recommended by doctors for women regardless of fitness levels or abilities.

Beginners should begin slowly, doing movement exercises in the water that isolate specific body parts, or

simply just getting used to the sensation of being in the water if it is unfamiliar. More experienced swimmers

can continue with whatever swimming is comfortable to her, while avoiding any dangers like jumping into

pools or diving.

10.2.1 Walking tips

Walking is considered one of the best cardiovascular activities during pregnancy because your hips, knees,

and joints won’t be put through any intensity like it would with running, yet you can still stay fit, burn calories,

and keep your blood circulating for optimal health. Here are some of the things to pay attention to when

walking while pregnant:

Carry water at all times, whether walking outside or on a treadmill, since your pregnant body

requires hydration

Wear walking shoes that support the ankles and arches of your feet for stability

Do not walk in the heat. Excessive heat can cause contractions and dehydration, even if you are

drinking a lot of water. A good alternative would be to walk indoors, like a shopping mall, an

indoor track, or at a fitness center on the treadmill.

If walking outdoors, wear sunscreen to protect your skin.

Pay attention to your posture, keeping your head focused forward and level, and avoiding swaying

the body from one hip to the other.

Avoid uneven terrain by not walking at night where there isn’t clear visibility and by choosing

paved areas over wooded ones.

Listen to your body. If you feel exhausted, exasperated, or out of breath, take a break or stop

walking in order to care for yourself.

Stop walking and contact your doctor if any concerns arise, such as bleeding, spotting, leakage,

vaginal or abdominal pain, chest pains, or anything out of the ordinary.

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10.2.2 Swimming tips

When exploring low-impact exercises that are good for cardiovascular health, swimming is at the top of

doctor’s recommendations for pregnant women. Swimming increases your endurance, improves strength, and

enhances blood circulation in your body – all things needed for your pregnant body and for your baby. Here

are some tips for incorporating swimming into your pregnant lifestyle:

Even though you’re in the water, you still need to stay hydrated inside your body. Be sure to

consume drinking water while in any body of water for extended times, particularly if it’s hot

outside.

swim early in the morning to combat 1st trimester nausea

for best cardio benefits, swim for a minimum of 30 minutes as many days a week as you can while

pregnant

performing the backstroke can increase blood flow

the breaststroke can help to align your body, strengthening the chest and arms

wear sunscreen to protect your skin

listen to your body, if you become too fatigued get out of the water and rest

Whether it’s walking or swimming, including cardiovascular exercise into your pre-baby workout routine will

give you great health benefits and allow time for you to connect to a positive mental state. The more active

you are the better you will sleep and the better your body will feel overall as you carry your baby.