Going back to shape – with properly-timed exercises – Pilates
Pregnancy and having a baby give your body new challenges – talk of fatigue, body aches, dizzy spells and all. Pilates exercises are a great way to stay fit and well, not only during pregnancy but after delivery as well.
What is Pilates?
Pilates is a series of exercises that was developed by Joseph Pilates. It strengthens muscles. increases flexibility and improves overall health. Created in the early part of the 20!h Century, the series was so far ahead of its time that it did not begin to achieve popular recognition until the first few years of the 21st Century.
Over 10 million people are now practicing Pirates around the world and the numbers are growing every year. In Kenya, most health institutions and clubs have it in their programmes.
The exercises are performed on a mat and on specially designed equipment, that your instructor will show you how to use.
Why Pilates
Pilates focuses on engaging the mind with the body to create exercises that involve the whole body. Every exercise is performed with attention to the breath, proper form and efficient movement patterns. This in turn strengthens the core, improves balance. increases coordination, and decreases stress. The exercises are relatively safe, low impact and appropriate for anyone from age 10 to 100 years.
’Will I get back the body size and shape I had before I was pregnant?’ many expectant women will ask. The answer is, yes. Not only will you get back the body you had before, but you can improve it, with Pilates.
Pilates helps tone up the flabby belly after delivery. It strengthens and flattens the deep lower abdominal wall. Every exercise in the Pilates routine requires you to suck in your belly it is always getting a workout.
Pilates also helps address pelvic floor weakness, which causes many new mums to leak urine both during and after pregnancy.
Pilates, which focuses on strengthening and toning the weak muscles, improves sleep and minimizes depression, addresses posture issues—which develop through pregnancy, and prepares the mum for easier lifting and carrying of her newborn.
Pilates may also help mums who experience birth complications to recover faster The breathing technique used in Pilates, increases the amount of oxygen your lungs take with each breath The increased oxygen and blood flow is what aids the healing process.
Pilates can be started four to six weeks after delivery. However, for those who have had a Caesarean section, six weeks is more appropriate.
The classes are available at most recreation centres —an opportunity to get fit and meet other new mums at the same time.
Note: Get clearance from your physician before starting any exercise programme.
The writer is a consultant with Fit and Well Consultants Ltd
Pilates helps in:-
• Strengthening the abdominal muscles after birth
• Improving balance
• Increasing co-ordination
• Relieving stress
• Aligning posture
• Improving sleep
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