What if I put myself in the prenatal pilates?

Tired, tense or just want to relax and tone yourself during your pregnancy? Prenatal pilates is a physical activity halfway between yoga and tai chi. Soft and complete, it makes all the muscles work, especially those of the pelvic floor (perineum) which are subjected to a strong pressure during pregnancy and which can be sagged in the basin under the weight of the baby. And strengthening these muscles will allow “To be better prepared for childbirth, to prevent the risk of urinary incontinence, to tone the muscles of the vagina and thus to facilitate the resumption of sexual intercourse after the birth of the child“, Specifies Anne-Sophie Rochette. How to get started? When to start? How is a session? We take stock.

Pilates versus Pilates Prenatal: What differences?

“”The concept of prenatal pilates? It is to adapt the traditional exercises of Pilates to physiology and the specific morphology of pregnant women so that it can achieve them without difficulties“, Specifies the professor. For 30 to 45 minutes, once or twice a week, the future mother tones her body while focusing on her breathing by relaxing. If the pregnant woman can, in the first trimester of pregnancy, perform almost 35 postures that the traditional pilates has, she must avoid, during the second and third quarter, to work her abs, to carry out exercises on the belly or too tonic ( Raised, where you have to be lying flat on your back, which compress the abdomen, and those that require arched …). Relaxine secretion – Hormone produced by the placenta during the final phase of pregnancy – This could soften the ligaments, the muscles, the cartilages as well as the cervix of the pregnant woman.

How is a session?

The prenatal pilates session is based in four stages:

• She starts with a Sweet and relaxing heating During which the pregnant woman will become aware of her body – especially the role of her center (perineum and transverse muscle) – let go and focus on her breathing. “”This will help support the belly and avoid back pain due to the weight of the belly“Explains Anne-Sophie.
• The body of the session is a sequence of 5 to 10 postures Pilates adapted to the morphology of the pregnant woman, such as the bridge (lying on the back in a slightly inclined way, legs folded, parallel and apart, peeling off the vertebrae one by one about 20 cm from the ground, inspire and exhale), the big back (stretch your head forward, on all fours with your right back and advance your basin up to form a curve) The embryo (sitting on the heels, knees slightly apart, lean forward and go as far as possible, focusing on your breathing). Often, these postures are done on all fours or seated, but they can be, for some, made with equipment, such as a large balloon to relax the muscles of the pelvis, back, perineum or with an inclined plan (a large cushion does very well!). “”Because with the weight of the belly, it is better to avoid going to bed flat, it could even block blood circulation“, Specifies the Pilates Prenatal teacher.
• According to the advancement of pregnancy, it is possible to some stretching (only during the first and second quarter)
• Finally, a little relaxation moment will eliminate all tensions.

Material sideyou obviously need a sports outfit (prefer comfortable clothes and close to the body (leggings, t-shirt or tank top) so that your teacher can control your posture and make sure you work the right muscles) and a foam carpet, but certain exercises require having a big gym ball and an inclined step (or two large cushions).

Ask about sports clubs near you, many (in Paris and in many provincial cities) offer prenatal pilates lessons.

Are there contraindications to the practice of prenatal pilates?

Since the exercises are done smoothly, the prenatal pilates is suitable for most pregnant women of the first month of pregnancy until the last. However, it is better to ask for the advice of your doctor before practicing this physical activity, especially if you have hypertension or diabetes problems or, in the event of multiple pregnancy. In general, it is important tolistening to your body, not to force it or rush it : If you feel tired or you feel any pain, a feeling of vertigo or nausea during the session, talk to your doctor or gynecologist. He alone can decide whether or not, you can continue the practice of prenatal pilates.