prenatal Pilates help with labor and delivery
Pregnancy takes a toll on the body and can lead to muscle weakness. Pilates is a great form of exercise that strengthens the core, back and pelvic floor muscles. When done properly, it can also improve your posture, and help you return to your pre-pregnancy health and fitness level postpartum.
The kegel exercises that are a part of a Prenatal Pilates East Sheen program are important for strengthening the pelvic floor muscles. These muscles are critical in supporting the uterus during pregnancy, as well as preparing for labor and delivery. One study of 110 primiparous women found that women who did a Pilates program from 26 to 28 weeks of gestation experienced better abdominal, back and hamstring strength, and improved labor outcomes than the control group.
While there is not much research that ties specific Pilates exercises to specific outcomes, most studies conclude that overall, a consistent Pilates practice results in significant improvements in hand grip strength, blood pressure and spinal curvature, as well as a quicker recovery after the birth.
Can prenatal Pilates help with labor and delivery?
A big benefit of Pilates is how it helps you breathe. It encourages posterior lateral rib cage breathing, which expands the ribs and the intercostal muscles, helping to create space for baby and increase lung capacity. It is essential to learn how to breathe during pregnancy, as it can make all the difference during labor and delivery.
Another key aspect of Pilates is its emphasis on the transverse abdominis muscles, which wrap around the torso like a corset. These muscles are important for improving pelvic floor support and preventing the separation of the abdominal muscles known as diastasis recti. This can be a major cause of pain in the second trimester of pregnancy and is exacerbated by lifting the legs, or when lying on your back.
As with any new exercise program, you should always get the go-ahead from your doctor and find an instructor that is certified to work with pregnant women. It is also important to communicate openly with your instructor and ask questions as needed. It is important to avoid exercise that requires you to lie down on your stomach as it compresses the vena cava, restricting blood flow to your baby. This is why it is especially important to work with a seasoned Pilates instructor, so you can be sure to do the safest exercises for your unique pregnancy and body.
Before starting a new exercise program, consult with your physician. Then, find a certified Pilates instructor that has experience working with pregnant clients and is comfortable modifying movements to accommodate your changing body. You may also want to consider joining a prenatal Pilates class, which is a great way to meet other expectant mothers and receive guidance from an experienced instructor. Babylist editors love baby gear and independently curate the best products to share with you. We earn commission from purchases you make through links on this page. Learn more.
