{"id":41467,"date":"2023-10-13T16:31:03","date_gmt":"2023-10-13T08:31:03","guid":{"rendered":"https:\/\/flexhk.com\/2023\/10\/13\/the-amazing-benefits-of-pilates-during-pregnancy-2\/"},"modified":"2024-09-02T17:28:13","modified_gmt":"2024-09-02T09:28:13","slug":"the-amazing-benefits-of-pilates-during-pregnancy-2","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/the-amazing-benefits-of-pilates-during-pregnancy-2\/","title":{"rendered":"The Amazing Benefits of Pilates During Pregnancy!"},"content":{"rendered":"

Flex is long known for effective and controlled classes for all stages of the pregnancy journey, our Prenatal Pilates trio classes offer insightful advice, caring assistance, and informed support.<\/p>\n

\u201cPilates is hands-down the most beneficial exercise for expectant women,\u201d says Flex co-founder Heather Thomas. \u201cPilates for pregnancy focuses on the key areas that need special care, such as upper body strength to prep for holding, feeding and carrying your baby, back and core strength to counterbalance a growing belly, butt and hamstring workouts to support a much heavier body, and stronger calves and Achille\u2019s tendons to keep your balance intact.\u201d<\/p>\n

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During our Trios, modifications for each trimester are given, enabling participants to achieve the optimum positioning for the safe arrival of their little ones (see information about avoiding Flexion below<\/em>). Our prenatal Pilates exercises also aim to help expectant mothers to strengthen the lower abdominal region to support the growing baby and thereby alleviate lower back pain.<\/p>\n

\u201cIt will also help tone the pelvic floor muscles in preparation for delivery (and aid in recovery), improve posture (neck, shoulders, and mid-back) and develop an awareness of deep breathing to assist movement, among many benefits,\u201d says Heather.<\/p>\n

She adds there are also common exercises pregnant women should not<\/em> do, and that\u2019s why working out at Flex ensures you stay safe and informed throughout all trimesters.<\/p>\n

Just ask regular Flex pre-natal instructor Juhee Yi, who made the most of classes at the Hong Kong studio during her recent pregnancy.<\/p>\n

\u201cPilates works by focusing on and developing strength of the deeper intrinsic muscles of our core, which we easily lose during pregnancy,\u201d says Juhee. By building your abdominal muscles, you are less likely to experience back pain during pregnancy.\u00a0In addition, practicing Pilates helps improve your balance, mobility and breathing, which can ease tension throughout the body.<\/p>\n

Pilates effectiveness has also been studied at a clinical level, with results released in 2021 on the digital research portfolio, BMC, concluding that \u201cPilates exercise during pregnancy improved the labor process and increased maternal satisfaction of childbirth process, without causing complications for the mother and baby\u201d.*<\/p>\n

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At Flex, we have known this for some time, especially since our old enemy, back pain<\/em>, is a common complaint among pregnant women as they get heavier and their bellies begin to protrude, putting extra strain on their backs.<\/p>\n

For long-time pre and post-natal trainer at Flex Hong Kong, Nicole Serje, her message is always about keeping your core muscles strong.<\/p>\n

\u201cThis means learning how to engage the core, which includes the deep abdominals, pelvic floor, diaphragm and muscles of the back,\u201d Nicole says. \u201cThis not only supports the extra weight and protects the back from injury and overstraining, but is also vital for post-natal recovery.\u201d<\/p>\n

However, there are core workouts to avoid, such as those involving flexion. Flexion is the rounding of the spine forward when standing or sitting, or rolling upward when lying down, like a sit-up. When doing crunches, abdominal muscles are responsible for this action.<\/p>\n

This is why training at Flex is the ideal safe solution when you want to stay active.<\/p>\n

Pilates exercises like the Upper Abdominal Curl, Roll Up, and Roll Down, compress the abdomen and shorten the abdominal wall. This is\u00a0not\u00a0<\/em>what you want to do when your belly is growing during pregnancy \u2013 it\u2019s counterintuitive to contract that which should be expanding. Try core stability exercises instead.<\/p>\n

Furthermore, the connective tissue between the superficial abdominal muscle (rectus abdominis) can become stretched and weakened during pregnancy and this can be exacerbated by sit-ups due to the extra compression on the abdomen.<\/p>\n

Here are some general guidelines on working out when pregnant:<\/p>\n