Tag: prenatal pilates

There are so many different things you have to do (or not do) when you’re expecting a baby. Avoiding certain household cleaners and drinking alcohol are two biggies. Then you can go down the list of all the “prenatal” things you should be doing. Taking prenatal vitamins and going to prenatal checkups are a few of the more well-known ones. There are also a few optional activities you can take part in to keep you and your baby healthy, and this includes prenatal Pilates.

Working out may already be something you do regularly, but as your baby grows you won’t be able to perform the exercises you used to. In order to accommodate your changing body, the best path to take is that of prenatal Pilates. You can begin these exercises in the first trimester and continue them up until the third. Once you’ve given birth, Pilates can help you shape your body and flatten your belly back to the way it used to be. Our professionals design the Pilates workouts to be perfect for each stage of your pregnancy, so you and your baby can stay healthy.

Certain normal Pilates exercises aren’t safe to perform during pregnancy, which is why it is important to seek out modified prenatal Pilates.

What Is Pilates?

If you don’t already know what Pilates is, then prenatal Pilates may sound very strange to you. Pilates is a low-impact way of exercising that some may compare to yoga. It is designed to improve your flexibility and strength, while also training your body and mind awareness. The man who developed Pilates, Joseph Pilates, wanted to develop something that would improve a person’s posture and movement. Most exercises can be completed without any additional equipment (other than a mat), but some require the use of exercise balls, resistance bands, and others.

Each movement in Pilates can be modified to be safe for pregnancy, but it is important to visit a class run by professionals. There are many Pilates programs available to do in your own home, but these may not be catered to your specific needs. Consulting with our professionals will give you a better idea of which exercises are safe, which are not, and which can be altered.

How Can Pilates Benefit You?

Strengthen Muscle Groups: Certain muscles like the abs and glutes can become weakened during pregnancy. When you become pregnant, your body starts producing more of the hormone known as relaxin. Relaxin makes the ligaments more flexible than usual, which can make it easier for you to injure areas in your lower body. The hips and lower back are especially susceptible. The best way to combat this is by strengthening the muscle groups around these lower extremities. By strengthening the muscles you improve stability, which can minimize the risk of injury.

Relieves Back Pain: In addition to what was mentioned above, prenatal Pilates can do wonders for your posture. By improving your posture, not only is your risk for lower back injury greatly reduced, but so is any back pain you are already experiencing. Having a growing stomach puts a lot of pressure on your back, which is why Pilates is here to take some of that pressure off.

Prevent Incontinence: It’s not something that many women like to talk about, but as your baby grows larger the chance for incontinence does, too. That’s because the increased weight of the baby causes it to move downward, which puts pressure on your bladder. Sneezing and coughing in the later trimesters, therefore, comes with the risk of leakage. With Pilates, certain exercises can strengthen what is known as the hammock of the pelvic floor, which can greatly reduce the risk for incontinence.

Helps with Labor: We’re not talking about doing Pilates while you’re having contractions. At least, not exactly. While you perform Pilates exercises, one of the key elements is controlling your breathing. Deep breathing becomes difficult as your baby bump gets bigger, which can make controlled breathing during labor more difficult as well. Once you get really good at Pilates, controlling your breathing pattern while you’re in labor will come naturally to you. Pilates also helps by improving the flexibility in your back, which makes breathing easier.

Improve Your Balance: Once your bump gets big enough, you may start to feel like you’re unusually clumsy. Trying to bend over to pick something up becomes almost impossible, and you may feel off-balance most of the time. Pilates strengthens your core, which is the most important part of your body when we’re talking about balance. Walking will become easier and safer, and you won’t feel nearly as clumsy.

Gives You “Me Time”: Due to the focus on mind and body awareness, Pilates is a great way to give yourself some much-needed “me time.” While you’re at our center, give yourself the ability to tune-out any outside stress that you may be dealing with. Whether that’s work or family, let the Pilates exercises relax you as they keep you healthy and strong.

Keep Your Weight Down: It’s not uncommon for a woman to gain weight while she’s pregnant. This isn’t necessarily a bad thing, either, but it can be frustrating for some. Pilates is a safe way to exercise while you’re pregnant, so you can experience all of the benefits mentioned above while keeping yourself at an ideal weight. Too much excess weight gain can be bad for you and the baby, so Pilates is key in helping you keep you and your precious gift healthy.

Learn More

Are you interested in learning more about prenatal Pilates? If so, consider us here at Zero Gravity Fitness in Ocoee, FL. Contact us today to schedule your first appointment!

If you are waiting for the birth of your baby, prenatal pilates are a challenging and fun exercise ideal for helping you to prepare for birth and perfect for the changes your body is experiencing. You will eventually reach the point where the exercises you have done in the past are no longer suitable, comfortable, or even possible. One of the best options for a mother to be are prenatal pilates. This type of pilates were created to train your body to be balanced, flexible and strong. The positions and movements encompassed by the exercises will help you improve both your coordination and strength. It is very important you are relaxed and breathing deeply when you do these exercises.

The focus of the exercises are your back, pelvic floor, and abdominal muscles. All of these muscles are important for strength, balance, and good posture. The movements will also help support your pelvis and back. Strengthening your muscles will provide you with a stable core. This is accomplished using a series of very challenging and controlled movements. This will not overly strain your body in any way and will help with your pregnancy. There is research suggesting regularly performing pilates is as effective as a wide variety of floor exercises.

It is important to select an instructor who has been specifically trained to teach women during pregnancy. An experienced instructor is familiar with what is and is not appropriate. You will be safely focusing on the functions and muscles that are often an issue both during pregnancy and after your child is born. There are numerous suitable exercises for every trimester to help prevent any complications with your delivery. This includes:

• Upper back stretches
• The thigh stretch
• Deep abdominal strengthening for back support
• The cat stretch
• The sword
• Pelvic tilts

The Benefits of Prenatal Pilates

Performing pilates on a regular basis will strengthen you abdominal muscles. This will enable your body to handle the strain the weight of your baby is causing. During your pregnancy, the ligaments connecting your bones become more pliable due to hormones. This makes you more susceptible to injuries. When you deeply exercise your abdominal muscles, you can decrease back pain. This is because you are stabilizing your pelvis and your back. When your pelvic floor becomes stronger, supporting your uterus, bladder and bowels becomes easier. This is especially important once your baby moves down. This can help eliminate small urine leaks caused by sneezing or coughing.

You may feel a bit more clumsy or your balance may not be as good as it was in the past. Pilates helps strengthen your core. This can improve your stability and balance as your baby grows. Some of the movements will place you on your hands and knees, Not only does this remove the strain from your pelvis and back, it is an excellent pregnancy position. As you get closer to giving birth, this position can also assist your baby in getting into the correct position for being born. Learning how to control the way you breathe and relax is extremely important for labor, delivery, and pregnancy. Exercising during your pregnancy is also good for your health. In addition to prenatal pilates, you should consider performing aerobic exercise.

Swimming or taking a brisk walk will strengthen your muscles. If you are capable of a pelvic floor contraction, you can do pilates. You will quickly realize any weakness you have in the stability of your core once you begin performing the exercises. Strengthening your core will assist you in giving birth. You can check the stability of your core with a specific exercise. Start by placing your hands and knees on the floor. Make certain your knees are beneath your hips and your hands are beneath your shoulders. Your back needs to be flat. You can use a mirror to make certain your position is correct. Pull your stomach up, squeeze your pelvic muscles and breath out simultaneously.

Try to stay in this position for ten seconds. Continue breathing normally and do not move your back. After ten seconds, slowly relax your muscles. If you are not having any difficulty performing this exercise and can do it ten times in a row, your abdominal and pelvic floor muscles are in good condition. You can safely use this exercise throughout your entire pregnancy. Some women prefer attending a prenatal pilates class. If you choose this option, make certain your instructor has been properly trained. Many women prefer to exercise in the comfort of their own homes. As long as you exercise, both options are good. If you are having difficulty doing some of the exercises, they can be customized for your specific needs.

If you experience any discomfort or pain at any point while exercising, stop immediately. It is a good idea to talk to your physician prior to continuing with your exercises. There are certain areas that require you to be cautious. This includes any position that places you on your back or stomach or requires you to stand on one leg after you have reached the middle of your pregnancy. There are alternate exercises available in much safer positions. Do not completely stretch any joint. This is especially true if your position is not supported. This is because your ligaments are looser than what you have become accustomed to.

Using your hands and knees to support your weight can cause your wrists to hurt. This is especially true if you have been impacted by carpal tunnel syndrome. A good alternative is using an exercise ball to help you lean forward. This will effectively remove some of the weight from your hands. If you are interested in learning more about prenatal pilates, don’t hesitate to reach out to the educated staff at Zero Gravity Fitness in Ocoee, FL. Contact us today to schedule your consultation!

You may be tempted to relax throughout your entire pregnancy, but that is one of the worst things you can do. Staying physically active during the pregnancy is vitally important because it improves the overall health of you and your baby. Pilates is the perfect exercise for pregnant woman because it allows you to strengthen the entire body without having to physically exert yourself too much. These are the five biggest benefits of prenatal Pilates for pregnant women.

Eliminate Back Pain

One of the biggest complaints during pregnancy is unbearable back pain. The pain can be so bad that you are unable to live a normal life. The pain is caused because the body is not used to the extra weight in the stomach. This increases the pressure placed on the back muscles while also changing your posture. Prenatal Pilates will make your more aware of your body, which will instantly improve your posture. It will also help strengthen the muscles supporting the baby.

Improved Breathing Control

Improved breathing control is one of the first things you learn when starting Pilates. While controlled breathing can help everyone in the world, it is even more important for pregnant women. Taking in the proper amount of oxygen when your breathe will help keep the baby healthy during the pregnancy. The breathing control will also come in handy when you go in labor.

Keep Off Excess Weight

It is perfectly normal to gain weight when you are pregnant, but you do not want to gain too much weight. The average woman is only supposed to gain about 25 to 30 pounds during their entire pregnancy. If you add too much weight, then you are running the risk of high blood pressure and diabetes. Birth defect risks also skyrocket when you get too big. If you practice prenatal Pilates on a regular basis, then you will have no problem keeping your weight under control.

Stronger Pelvic Muscles

The body naturally releases a hormone called relaxin when your are pregnant. Relaxin helps the uterus get ready for childbirth, but it also makes your ligaments more flexible. This weakens the muscles in the pelvic floor. These muscles play a key role in controlling your bowel and bladder, so they need to stay strong. Prenatal Pilates is one of the only exercise plans that specifically targets the pelvic floor muscles.

Stay Relaxed

Getting pregnant may be a joyous occasion, but it can also be very stressful. Since there is so much going on in your life, you need a way to relax and unwind. One of the best ways to do this is prenatal Pilates. The exercises will help you forget about all of the stress in your life.

The only thing every new mother desires is a healthy baby. Learn how you can take care of your body during pregnancy at Zero Gravity Fitness in Ocoee, FL. Contact us today to schedule your consultation!

 

Many women do one of two things with their exercise regimens when they become pregnant. They either quit exercising altogether because they feel so tired and sore, or they over-exercise in an attempt to keep weight gain low. While neither of these extremes is healthy, it is healthy to continue exercising gently while pregnant. It is good for your physical health as well as for your emotional and mental health as exercise lets out “feel-good” hormones. Plus, the right kind of exercise can actually minimize your aches and pains. Prenatal Pilates can offer a good balance for exercise.

The right type of exercise for you during pregnancy is one that is not too intense, that does not put unnecessary pressure on your joints and that ensures that your baby stays healthy throughout the time. When done correctly with a few modifications, Pilates is an excellent choice during pregnancy and even beyond because of its many key benefits.

Prenatal Pilates Decreases Discomfort
There can be many uncomfortable parts to pregnancy, such as back, hip and feet discomfort from the added weight. Prenatal Pilates focuses on improving your core posture and strength so that you can hold your body correctly and in proper alignment especially as your belly grows larger.

Prenatal Pilates Strengthens Important Muscles
Strength is just as important as proper body alignment is during pregnancy especially in your core. Pilates focuses on strengthening all the muscles of your abdomen, including your obliques and your transverse abdominal muscles while also strengthening your muscles in your buttocks. A strong buttocks helps decrease lower back discomfort.

Prenatal Pilates Improves Flexibility and Balance
Much like yoga, many movements in Pilates focus on stretching the body. The hamstrings, back and abdomen are most frequently stretched. Plus, improved core strength can improve balance by offsetting the new weight in the belly.

Prenatal Pilates Helps with Breathing
Controlled breathing is important when giving birth, and you can learn much with controlled breathing during Pilates classes. You will also learn how to breath deeply, which is important when your baby begins to take up extra space.

Prenatal Pilates Helps with Weight Control
Weight gain is a normal, healthy part of any pregnancy. However, if you overeat, eat poor calorie choices or fail to exercise, you may find yourself gaining more than is healthy. Pilates can help you maintain a healthy weight, which can decrease your chance of having gestational diabetes.

Prenatal Pilates Improves Postpartum Recovery
A healthy body recovers quickly after strain. You may find that your postpartum recovery period is fast and comfortable because of how strong and flexible your body was before giving birth.

In short, prenatal Pilates can help you feel healthier and more like yourself while you are pregnant, can make labor and delivery easier on you and can help your abdominal and pelvic muscles heal faster during the postpartum period while also helping you maintain an appropriate weight. The experts at Zero Gravity Fitness would love to meet with you to further discuss how prenatal Pilates can benefit you. Contact our office today to schedule a consultation! We are conveniently located in Ocoee, FL.

Doctors encourage expectant women to continue exercising during their pregnancies. When you work out, you improve the function of key vital organs and systems in your body. Pilates in particular can be a type of exercise that may be easy for you to take part in during your pregnancy. Find out if prenatal Pilates is right for you by learning what benefits it can offer while you’re expecting.

Stomach and Glute Strengthening

Pregnancy stretches out the muscles and ligaments in many parts of your midsection. When you do Pilates, you maintain the tone and strength of key muscle groups in your stomach and glutes.

Prenatal Pilates also encourages the production and release of a hormone called relaxin. Relaxin causes your ligaments to stretch, which in turn can minimize any discomfort that you experience in your pelvis and hips. It also helps stretch the ligaments around your sacroiliac joint in your lower back.

Reduction of Back Pain

It’s no secret that pregnancy takes a toll on your back. As your baby grows and your abdomen expands, you experience stress and strain throughout your entire back.

Prenatal Pilates minimizes this discomfort and can improve your posture. As you continue your Pilates regimen throughout your pregnancy, you may avoid the crippling strain that plagues many women until they deliver.

Pelvic Floor Strengthening

As your baby grows, your pelvic floor can weaken. The weight from your growing baby can compromise the hammock of muscles in your pelvis that support your bladder and uterus.

As that muscle weakens, you may find yourself at risk for problems like incontinence. Pilates strengthens the muscles in your pelvic floor and helps you avoid incontinence after you deliver your baby.

Deep and Controlled Breathing

Pregnant women often complain of feeling like they are short of breath. Your growing baby can put pressure on your diaphragm and make it difficult to breathe deeply. You may even feel dizzy and tired because of an inability to take deep breaths throughout the day.

Pilates during pregnancy can improve your breathing and give you the techniques to control it better. This exercise facilitates a better exchange of air for you and your baby. It increases the flexibility in your belly and chest so you can draw deeper breaths. At the same time, it strengthens your oblique muscles.

Improved Balance

Finally, prenatal Pilates improves your balance as your belly grows and you gain baby weight. Your growing size can disrupt your sense of balance. You may find that you are clumsier and more prone to running into things because your balance has been thrown off center.

Pregnancy Pilates improves your core strength, helps you regain that center and lets you remain steadier on your feet by promoting postural change awareness. This benefit is important in preventing injuries from falls or running into sharp objects that could hurt you or your baby.

Your doctor may tell you to keep up your fitness regimen while you are pregnant. You can stay in good health and help key areas of your body adjust with prenatal Pilates. This exercise offers benefits that promote a healthy baby and safe delivery. We are pleased to offer this service with expertise at Zero Gravity Fitness in Ocoee. Contact us today to speak to a member of our skilled team and learn more!

If you are pregnant, you are about to begin the journey of a lifetime. You are going to do the most important job ever as you prepare to bring a new life into this world. Your body is going to go through many changes over the course of nine months. You need to remember that every change will be worth it when you finally hold your little one in your arms.

As you transition through the stages of pregnancy, there are many things that you can do to feel your best and stay healthy for your baby. Taking prenatal vitamins, eating a balanced diet and drinking plenty of water can help you. You can also stay active in order to manage your weight and stay strong. Prenatal Pilates can help you to have a healthy pregnancy so that you will be ready when it is time to deliver.

What is Involved with Prenatal Pilates?

Pilates is a type of exercise that uses controlled movements and stretching in order to strengthen your body, focusing on the core. It is beneficial for you at any time, but can be especially helpful when you are pregnant.

It is important to understand that you have to be extremely careful when choosing a pregnancy workout. Some types of exercise are too intense and could harm you or the baby. Prenatal Pilates exercises are designed for pregnancy. They are gentle and adapted for each trimester. With consistent exercise that is based on Pilates, you’ll find that you have more stamina to get through every day and you will maintain strength. Prenatal Pilates can even help you to maintain your balance, something that becomes a challenge as your center of gravity changes.

Why Choose Prenatal Pilates?

While being pregnant is miraculous, it’s extremely draining. Carrying that added weight around will put a strain on your body, especially as your pregnancy progresses. Supporting a new life inside of you will take its toll as well.

To help you stave off fatigue and remain strong throughout the course of nine months, prenatal Pilates could be the answer. The exercises can help you to keep your body in shape. In the end, this will help you when it’s time to deliver your baby. You’ll find that you are more focused and at ease when it is time to go through the challenging process of labor.

Learn More About the Benefits of Prenatal Pilates

Talk to our experts at Zero Gravity Fitness in Ocoee about the benefits of prenatal Pilates. You want to be able to embrace every moment while you are expecting. The healthier and stronger you are during this momentous time in your life, the better your pregnancy will be. Be consistent and follow a fitness plan that is combined with a healthy lifestyle. You’ll be ready for when it’s time for your miracle to arrive. Contact us today to schedule an appointment to learn more.

Exercising during pregnancy can be extremely beneficial both physically and mentally. Regular exercise can keep you and your baby healthy, while helping to prevent the discomforts brought on by poor posture and fatigue.

Pilates is a great exercise for pregnant women as it is low impact, and doesn’t put a lot of pressure on your joints.  At Zero Gravity Fitness, we offer Prenatal Pilates classes that are designed to accommodate pregnant women. Pilates is easily adapted throughout the stages of your pregnancy. We can adjust the program to you, so you always feel the benefits of the movements – even with your changing body.

Prenatal Pilates is a safe form of exercise that many pregnant women are already taking advantage of during, and even after pregnancy. Pilates offers pregnant women with a unique set of tools that helps them adjust to the emotional and physical changes that are involved during pregnancy, which is what makes it the ideal exercise for pregnant women.

One of the main keys of prenatal Pilates is to strengthen rather than to stretch, as joints are very prone to instability. When you are pregnant, the lower back and hips begin to compress and tighten, a lot of weight gain begins to be apparent, and the body’s blood supply increases. These issues can all be addressed with the help of Pilates, which is designed to reap many physical benefits – opens the hips, decompresses the low back, lifts the shoulder girdle up off the ribs, promotes better circulation and breath, allows less strain on the neck and back and allows more space for the organs.

As you can tell, prenatal Pilates is the route to take if you are pregnant, as this exercise is designed specifically for the changing body of a pregnant woman. It even helps women recover their bodies after giving birth. This exercise targets key muscles and strengthen the muscles that will help during labor, delivery and recovery. It is truly a one-of-a-kind exercise program that every pregnant woman should try.

Women who exercise regularly prior to becoming pregnant are encouraged to maintain their level of exercise throughout their pregnancy. Women who are new to exercise should consult with a physician before starting a new exercise regimen.

Zero Gravity Fitness in Ocoee, Fla., offers 30 minutes Prenatal Pilates classes, but written consent from your OB-GYN is required before you can participate.  Contact Zero Gravity Fitness today to learn more about our Prenatal Pilates classes, and to find out if Prenatal Pilates is right for you.