Pilates for Pregnancy: A Guide
Pilates is a fantastic exercise option for pregnant women, as it focuses on building core strength, improving posture, and increasing flexibility. In this guide, we'll introduce some key Pilates exercises that are safe and beneficial during pregnancy.
1. Pelvic Tilts
Pelvic tilts help to gently stretch and strengthen the lower back and pelvic muscles.
- Lie on your back with your knees bent and feet flat on the floor.
- Place a pillow under your hips for support if needed.
- Inhale, and on the exhale, gently tilt your pelvis upward, pressing your lower back into the floor.
- Hold for a few seconds, then release and repeat for 10-12 repetitions.
2. Clamshells
Clamshells target the hips, glutes, and pelvic muscles, promoting stability during pregnancy.
- Lie on your side with your knees bent and feet together.
- Support your head with your bottom arm and place your top hand on your hip.
- Keeping your feet touching, lift your top knee as high as you can without moving your pelvis.
- Lower your knee and repeat for 10-12 repetitions on each side.
