By [http://ezinearticles.com/?expert=Ling_Wong]Ling Wong
As we all know, exercise is a great way to stay fit during pregnancy. Doing pilates exercises during pregnancy contributes a great deal to a speedy postnatal recovery. It helps you "get to know" your abdominal muscles, which are key components in the effort to getting back to pre-pregnancy shape.
Pilates teaches you how to use the abdominal muscles properly. Unlike crunches, which focus on the rectus abdominis, a.k.a. the "six pack", pilates recruits the transverse abdominis, the "girdle" muscles - which run deeper within the abdominal and wrap around the side as well. The transverse abdominis run across both the front and the back of the rectus abdominis, thereby helping to pull them in - which is key to a flat belly.
A good part of prenatal pilates is concerned with diastasis recti. Diastasis recti is defined as separation of the rectus abdominis muscle into right and left halves. It is a common occurrence during pregnancy, and pilates is a great way to minimize this condition as well as to speed up recovery.
Recently diastasis recti has received quite a bit of attention, and maybe a little too much. According to some experts in the field of Pilates, some separation is actually normal. You just need to be careful when exercising to minimize the condition. Focus should be given to pulling in the abdominal using the transverse muscles (think knitting the ribs together, and pulling the belly button to the spine). Pregnant women should avoid exercises that require lifting the head and neck off the floor. Strong transverse abdomini muscles will help speed up recovery by acting as a girdle to pull the two halves of the rectus abdominis back together - that means getting back into your skinny jeans that much faster!
There are a few precautions to keep in mind:
Avoid lying on your back for a prolonged period of time after the first trimester. The maximum amount of time varies for each individual - the purpose of this guideline is not to put too much pressure on the inferior vena cava, a major blood vessel, such that circulation is cut off. Some people who "carry small" can lie on their back for longer period of time and later into the pregnancy than others, listening to your body is key.
Try to avoid forward spinal flexion - any exercise that requires lifting the head and neck off the floor. Most of these exercises can be performed by keeping the head and neck on the floor.
Stop doing exercises on your stomach if you can no longer sleep comfortably on your stomach. Most of these exercises focus on the back muscles, and can be modified to be done on hands and knees.
Dehydration is one of the main causes of preterm labor. Staying well-hydrated is always important during pregnancy, particularly when exercising. Water helps maintain the body's core temperature. You should also be aware of any shortness of breath - if you have trouble carrying out a conversation, you should slow down (the "talk test").
If you have been taking pilates classes and would like to continue going to your regular mat classes, just remember to listen to your body - do what you can do, and don't strain to doing what you cannot. Experienced teachers can offer modifications that are suitable for the individuals' fitness level and stage of pregnancy. If you can afford the cost, take at least one private lesson to understand how your body works, learn about appropriate modifications, and have any particular issues addressed.
Ling Wong, MS, CHHC, AADP, is the founder and director of Thoughts For Foods Holistic Health. Thoughts For Foods provides Holistic Nutrition and Wellness coaching to help facilitate transformation in�conscious and focused women determined to live more and stress less to achieve weight loss, more energy, emotional wellbeing and mental clarity using our gradual yet effective "Eat Your Way to Transformation" signature system.
Ling specializing in preconception wellness, fertility support, pre- and post-natal wellness, as well as family nutrition. She holds a Master's of Science degree in Holistic Nutrition and is a Certified Holistic Health Coach.
Learn more at [http://www.thoughts4foods.com]http://www.thoughts4foods.com, and schedule a complimentary Inside-Out Transformation Breakthrough Session.
Article Source: [http://EzineArticles.com/?Use-Prenatal-Pilates-to-Prevent-Diastasis-Recti&id=6419614] Use Prenatal Pilates to Prevent Diastasis Recti
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