Pilates – Sports Exercises Special Forces

Pilates is a specially designed complex to strengthen the muscles of the press and the pelvic floor, the normalization of the respiratory process. That is why classes are recommended during pregnancy

Pilates classes are the performance of exercises that strengthen specific muscles: abdominal press and pelvic bottom. During training, breathing normalizes, the lung volume is expanding, the flexibility of the musculoskeletal system is improved.

Classes during pregnancy

The fact that during pregnancy women should be engaged in a special gymnastics, no doctor denies. The safe tooling the child and successful delivery directly depends on the lifestyle, which led a pregnant woman in this important time for her. 

The complexity of the exercise depends on the state of the woman. Even when the future mom has a pregnancy in a horizontal position, it is necessary to perform a complex of special medical gymnastics. If the woman feels good, increase life activity needs. 

Is it possible to practice Pilates pregnant women? It is worth considering the pros and cons of this type of sports exercises for a special state. 

Pilates for pregnant women: obvious body benefit

What are the advantages of this sport?

• During the classes, the back muscles relax;
• The muscles of the pelvic bottom and the abdominal press are optimally prepared for future generic activities;
• Reduced risk of tone of the uterus;
• The blood supply to the lower extremities is normalized, which reduces the possibility of the development of varicose disease;
• Accelerated metabolism in the intestine;
• Classes – especially group – distract from disturbing thoughts, the state of the nervous system stabilizes, the ability to fall into the depressive state decreases;
• In the exercises for pregnant women, respiratory gymnastics must be included, and learn to breathe correctly before childbirth;
• During pregnancy because of the additional load, the center of gravity is shifted, the woman feels awkward. During classes, coordination is normalized. 

Classes in the last trimester of pregnancy give the opportunity to make the right position. 

Contraindications for active sports during pregnancy 

There are conditions at which a woman is not recommended to engage in Pilates:

• a history of diseases associated with the operation of respiratory and cardiovascular systems;
• Heavy pregnancy: toxicosis, too strong weight gain, swelling;
• risk of miscarriage;
• Low preview of the placenta;
• Chronic or during pregnancy problems associated with the work of the musculoskeletal system. 

If before «Special state» The woman did not work at all, then before starting training it is desirable to consult with the doctor who observes. If the coach is experienced, it will closely monitor the increase in loads, and the exercises will only benefit. 

Sports Sports Nuances during toasting 

If it is decided to master Pilates for pregnant women, then 1 trimester – the time from which you need to start training. 

During Pilates, it is necessary to analyze their own feelings: discomfort after classes or pain in the muscles should not be. Unpleasant feelings during exercise – the reason to interrupt the training. 

Movements are excluded related to breathing retention and jumps. You can not perform exercises using power load. Lie on the stomach, even in the early stages, not recommended. By the end of 2 trimesters, movements should also be avoided for which the initial position is lying on the back. 

Carefully need to approach the load on the muscles of the abdominal press and joints, movements to the equilibrium. 

Intensive classes should be avoided: Rhythm permanent, moderate, breathing level. Fatigue after training should not occur. 3 times a week – a normal schedule for a woman in position. It is enough to perform at 8-10 exercises in 1-2 approaches, the training schedule is calculated on its own well-being. 

Only the right classes under the guidance of an experienced trainer will help optimally prepare for childbirth. 

Pilates exercises in trimesters 

If the woman was engaged in the sport constantly, then with normal well-being in 1 trimester of pregnancy, its existential classes differ from ordinary. Loads begin to reduce gradually, to 2 trimester. 

Those who never trained, but decided to engage in Pilates for pregnant women, only 2 trimester is better to come to the gym. Up to 12 weeks a state is especially unstable, and the slightest increase in the load or careless movement can lead to miscarriage. 

Pregnant can be performed in 1 trimester Next complex Pilates:

• Movement of breath. Legs on the width of the shoulders – stand on the full foot. Hands freely along the housing. Rhythmic breath: chest separately, belly separately. It is necessary to imagine that you first inflate the air ball in the chest, and then – in the stomach. During the breath, try to stretch out in the whole grew – as if to break away from the ground.;
• Muscle warm up. Heads til down to the right and left, ahead – back. Rotation without throwing heads. Shoulders should not move;
• The development of the lungs. Hands aside at the level of shoulders on the breath – on the exhale return to its original position;
• Source position – Based on your knees and palms. On the breath – the hand parallel to the horizontal surface rises up, the leg that corresponds to the hand, straighten up, setting back. To exhale – go to its original position. On the next breath raise another hand and pull the appropriate leg;
• Cat. Source position, as in the previous exercise. Inhale – the spine strifting up, exhalation – returned to its original position;
• Saw. Need to sit on the rug, legs and hands dilute to the side, back straight. Spin the body to the left and right. 

The following exercise is performed as rest: from the stop on the palm and knees sit on the heels, while the body is lowered down, the muscles of the back are relaxed as much as possible, the hands are pulled out in front of them. 

In the 2nd and third trimester perform similar exercises, but they add specific, helping to accept the child the correct position before childbirth. 

In addition, during the exercises for recreation, embraced on his knees, it is necessary to breed them so much so that the belly does not fit. 

Fix pelvic predictions such actions:

• Stand in the knee-elbow position up to 15 minutes;
• 10 minutes lie on each side, the coup is carried out, carefully rolling through the belly. 

Fix cross-preview The following exercises:

• Depending on what side the baby is located on the opposite direction, repeating the embryo pose, but close knees to the chest are not supplied;
• Performing a deep breath, rolled through the back, and fall on the other side – the foot on which they lie, straighten. 

The Pilates complex for pregnant women is designed not to relieve weight and weight loss, but to improve the overall condition and stimulation of metabolic processes in the body.