Prenatal Pilates Exercises for Stronger Back

It is a blessing to be able to bring life to the world. It goes without saying that pregnancy is a beautiful time in a woman’s life, but it can also be overwhelming if we ignored the needs of our body, soul, and mind. We know that it is in our best interest to feed all three aspects the same way we strive to feed our baby. In this article, we will focus on the first aspect, the body, and talk more about one of the renowned forms of prenatal exercise, known as Pilates. Pilates is a low-impact exercise that combines flexibility and strength training, offering unraveled benefits for pregnant women. It is regarded as one of the best ways to enhance posture, improve balance and stability, control weight gain, and strengthen all body parts that often tend to cause pain during pregnancy such as the back, legs, pelvic floor, hips, and lower back among others . Needless to mention how safe, fun, and effective it can be if professional guidance is seeked. So gear up and let’s get started!

5 PRECAUTIONS FOR AN EFFECTIVE WORKOUT

Pilates is considered to be safe during pregnancy; however, it is imperative to take your precautions to benefit from these workouts and lessen the chances of getting injured. Seek the assistance of a professional coach. While online videos can demonstrate a thorough, step-by-step guide for prenatal workouts, it is best to be guided by a professional coach to monitor your progress, energy levels, and posture throughout the workout. If you decide to workout without a professional assistance, make sure not to perform any exercise that can overstretch your joints, place excessive emphasis on the abs (like crunches), or do head stands and similar movements that can reduce blood supply to the heart. You are your own monitor. Whenever you feel discomfort, tiredness, or dizziness, stop the exercise immediately. Stay hydrated all day long and try to workout in appropriate weather conditions. Last but not least, maintain a correct posture throughout all workouts. You do not need to deal with an injury or a harsher back pain. Be wise and seek perfection.

PRENATAL PILATES WORKOUTS WAG THE TAIL

Benefits: Strengthens lower back and abs; increases flexibility and stability Get down on all fours and make sure that your wrists are aligned under your shoulders. Draw your belly in and lift your left knee up towards the side. Maintain a correct posture throughout the workout and try not to shrug your shoulders. Rotate your knee in circles while keeping your abs pulled in. Complete reps and switch sides.

PELVIC TILTS

Benefits: Strengthens your lower back and pelvis On an exercise mat, lie on your back with bent knees, feet flat on the mat, and arms on your sides. In this neutral position, inhale and tilt your hips away from your face. You will feel a larger arch under your low back. Then exhale and tilt your hips back towards your head. You will feel your lower back pressing into the floor. Repeat the exercise – inhale and tilt forward, exhale and tilt backward – while keeping few breaths in between. Make sure to relax your upper body and let the feet and arms be on the floor. Do 5 to 10 reps.

SWORD ARM

Benefits: Strengthens arms, abs, hips and back; enhances balance Kneel on your right knee and place your right hand on the floor under your shoulder. Extend your left leg out to the side to form a straight line. Keep your foot on floor, arms stretched towards the ceiling, face looking towards your hands, hips facing front, and abs pulled in. Gradually, exhale as you reach your left hand to the floor. Inhale as you slowly draw your arm up to the sky and exhale while lowering arm to starting position. Do not move your left leg throughout the workout. Complete reps, switch sides and repeat.

THE SWORD

Benefits: Strengthens legs, back and abs; improves balance Stand with your feet wider than your hips. Knees bent, feet pointing outwards, and hands on your hips. Bend your knees and sweep your right hand toward your left knee as you look down. Then sweep your right arm upward to the right side - as if you were drawing a sword out of a hip belt – while raising your body to the initial position. Look up toward your hand. Complete reps, switch sides and repeat.

THE CAT STRETCH

Benefits: Strengthens back muscles Get on all fours; keep your hands beneath your shoulders and knees beneath your hips. Breathe in and relax your tummy. Then breathe out while drawing your tummy inwards and arching your back upwards. Keep your head down as if you are looking at your tummy. Repeat for ten times.