Pregnancy comes with immense happiness, stress, anxiety, excitement and a lot of hormonal changes that may result in frequent mood swings, irritation and reluctance to routine jobs. To gain a control over various changes during pregnancy, you must workout on the regular basis. Some of the most effective Pilates workouts for the prenatal are listed below-
Forearm Control or Plank
Get on your hands and knees, then lower yourself until your elbows and forearms are on the floor. Lace your fingers together, keeping your elbows wide. Straighten one leg at a time until your body forms a straight line from head to feet. Lengthen your body from your head to tailbone, keeping abs pulled in. Pressing into your forearms, squeeze the muscles in both legs.
Breathe deeply as you hold the position for 5 to 10 seconds, building up to 30. Rest by sitting back on your heels if needed.
Mermaid Side Bends
Bends towards a side with knees bent to the left and stretch your arms overhead. Try and reach your arm overhead and lean to the left, hold for a breath and lifting your ribs, contract your abs. It will relax your arm muscles and help to release stress. Place your right hand firmly on the floor and lift your right hip off the floor. Try balancing on your right shin and top of the foot and pressing the foot. Slowly return to the starting position and repeat sequence 4 to 8 times, then switch sides.
Get down on your knees and forearms, elbows shoulder-width apart, knees under hips and toes curled under. Exhale as you tighten your abdominal muscles without moving your back and then slowly lift both the knees at the same time, floating them a few inches off the floor. Hold for one full breath while pressing into your forearms and squeezing abs tightly. Then slowly come down and do 4-8 reps, resting in between by sitting back on your heels if need rest.
Kneel down on a flat pillow with back straight and knees hip-distance apart with the shoulders back and down, inhale through your nose for 5 counts as you pump your arms rapidly behind you while squeezing the upper back and shoulders. Exhale through the mouth for 5 counts while pushing the abs in. one set includes ten pumps and you can easily perform 5-10 sets, depending upon how much you want to rest in between.
This exercise helps your pelvic muscles prepare for labor. If you know how to perform cat and dog yoga pose, you exactly know what to do. Get down on your knees with hands on the floor at shoulders distance apart. Your wrists should be under the shoulders and not bent. Place a towel if you feel discomfort under the wrists. Inhale as you arch your back and tilt your tailbone up, and exhale as you tuck your tailbone under and round your back. Contract your pelvic floor and vaginal muscles, as if to stop the flow of urine. Repeat for 8 to 10 reps. Sit back on your heels between reps to rest if needed.
Lie on either side with your legs slightly forward, knees bent and stacked on top of each other. Place a pillow under the head and a thin pillow under the belly for support. Stack your hips while keeping your spine straight and abs drawn in. Place the opposite hand to connect with your baby. Keep your toes connected (touching), rotate at the other hip and lift the knee, taking your knees apart as far as possible. Slowly lower and repeat for 8-10 reps, then switch the sides.
Perform this exercise during the last month. It helps to stretch and strengthening your pelvic bones and muscles. Sit cross-legged, slide the soles of your feet pressed together and cup your hands around the feet (don’t pull). You can sit on the edge of a blanket if you feel your lower back rounding. Try bending your knees and lean forward to slightly increase the stretch. Hold for 5-8 breaths and repeat the motion.
COOL DOWN: To finish your workout, lie on your left side with a pillow between your legs and another under your head. Inhale and exhale for 4 counts each. And let go of any tension or stress hindering your mind.
Credits: fit pregnancy