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Prenatal Pilates Exercises for a Strong and Healthy Pregnancy

Becoming parents marks one of the most thrilling journeys in life. While it is a beautiful journey a mother continuously worries about the baby which might cause consequences in the long run. During the pregnancy, the doctor recommends that the soon-to-be-mother is always active and has a pregnancy pilates regime. This routine is not only effective in sustaining their energy but also promotes the baby's well-being, with the added advantage of engaging in low-impact exercises through a Pilates routine. It is essential as it helps in easing the journey of labour but while the women’s body is adapting to the several hormonal and bodily changes, with prenatal pilates it becomes easy for women to improve their posture and support the body structure.

The dynamic changes in a pregnant woman's body place significant emphasis on her breath. This focus on breathing supports the body's structure by harmonizing both strength and mobility. They focus on specialized posture that lays emphasis on posture improvement and stress reduction. Pilates for pregnant women is necessary as it engages the entire body accentuating the core muscles. The gentle exercises are considered safe and effective. It has been observed how women during pregnancy lose muscle tone and endurance and thus Pilates must help in building muscles with low-impact movements. With its versatile exercise regime, it can be customized and can help increase the range of motion.

Here is a list of pilates exercises for pregnancy which is safe and recommended to be done under the expert supervision of certified instructors.

  • Bent Knee Fall Out: This exercise is a must in a pregnancy Pilates workout. The Bent Knee Fallout exercise involves lying on your back with knees bent and parallel at a hip distance apart. By inhaling and exhaling slowly, open your right hip and knee to the side without moving your feet, and then bring the knee back to the starting position as you exhale. Repeat this movement five times before switching sides. This exercise focuses on engaging the core muscles, activating the pelvic floor, and improving core strength and stability. It also contributes to better overall health and posture.

  • Hip Roll: The Hip Roll exercise involves lying on your back with the knees bent and palms down. Exhale as you lift your tailbone and peel your spine off the floor, engaging the glutes and hamstrings. Inhale to maintain the position, then exhale to slowly roll the spine back down, articulating from the upper back to the tailbone. Repeat this 5-8 times to improve spinal flexibility, activate core muscles, and prevent stiffness. The exercise enhances core strength, stability, and spinal mobility.

  • Spine Twist: The Spine Twist exercise is beneficial for maintaining a healthy spine and addressing stiffness, particularly during pregnancy. Start by sitting on the floor or a chair with legs extended or slightly bent to the side. With arms extended forward and palms down, inhale to prepare. As you exhale, rotate your ribcage and chest to the right, bending the right elbow to enhance spinal rotation. Reach the right hand towards the back for an additional stretch. Inhale to return to the starting position, then repeat the movement on the left side. This exercise promotes spinal mobility, alleviates stiffness, and helps maintain a healthy spine during pregnancy. This is a must for a Pilates pregnancy workout.

Sheetal's Pilates Studio is one of the renowned Pilates classes in South Mumbai. It offers meticulously tailored plans and workout sessions exclusively designed for expectant mothers. Our certified instructors lead these sessions, prioritizing your comfort and ensuring a careful approach that avoids overexertion.

Any movements causing discomfort or pain can be modified or avoided altogether. Staying well-hydrated is vital and at our Pilate studio in Mumbai, we encourage suitable clothing for your utmost comfort. At Sheetal's Pilates Studio, our state-of-the-art equipment facilitates gentle, low-impact movements, fostering a pregnancy journey that's both comfortable and relaxing.

The benefits of Pilates for expectant mothers are profound, offering a range of physical and mental advantages during this special time. In recognition of versatility, our Pilate classes in Mumbai have garnered immense popularity. At Sheetal Core Pilates we are committed to accompanying you on this transformative journey, ensuring your well-being and solace at every step.

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