Pilates training is one of the most safe and effective fitness workouts for pregnant women to do before and after childbirth. We encourage all pregnant women to continue with exercise but it is important to maintain a safe workout routine while the body continues to change month to month. All pregnant/postpartum women should get the ok from their doctor before beginning any exercise routine.
Our prenatal/postpartum Pilates workouts are designed specifically for the changing pregnant body and the recovery from childbirth. We focus on the most important muscles to prepare for birth and recover from it. Every woman has a different experience, every routine we design is geared towards the needs of each individual. There is no one magical workout that works for every pregnant/postpartum woman. We believe an individualized program is the safest way to prevent injury during and after pregnancy. We focus on the core/pelvic floor, pelvis and arms because pregnant women need strength in their trunk and pelvis to support the growing baby without much pain or discomfort and, of course, for labor and delivery. After the baby is born, women need arm strength as well to hold their beautiful/handsome newborn.
What are the most important muscles to focus on during and after pregnancy?
- Pelvic Floor Muscles: This muscle group helps with the birth and prevent incontinence.
- Transverse Abdominals: The deepest abdominal muscle in the body and stabilizer of the pelvis and back.
- Multifidus: The deep stabilizing muscle of the lower back.
- Psoas: This is the deepest and largest hip flexor muscle. It tends to get over active and tight, causing lower back pain.
- Glutes: The glute max is the largest bum muscle and hip extensor. It’s important to keep strong for your daily activities such as walking, going up the stairs, sitting and squatting.
- Mid and Lower Traps: When the mid and lower traps are strong, the upper traps get to relax a bit and this help release tension in the neck and shoulders.
- Arms: Keeping up with arm strength is crucial for all the heavy lifting.
- Deep Neck Flexors: Keeping these strong helps with head posture and releasing the back neck muscles, shoulders and upper back.
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