Pilates isn’t just for slimming down, says Jessi Herr.

If you’ve heard of Pilates, you’re likely to associate it with creating a slim waistline and a flat stomach. And, because it focuses on core strength, creating lengthened, more flexible muscles, it can help you get that desirable midsection. So, it’s not surprising that new mothers often seek Pilates in the months following delivery. But what about during pregnancy? Absolutely! With its emphasis on stretching, strengthening and alignment, Pilates is ideal during and after pregnancy. Classic Pilates exercises can be modified to address the changes and challenges that are inherent in and unique to pregnancy and postpartum.

Prenatal Pilates gently increases abdominal strength, providing support for the weight of the baby and alleviating much of the discomfort associated with the postural changes that occur during pregnancy. It also helps to prepare the body for labor by strengthening the pelvic floor and increasing the body’s stamina. In prenatal Pilates, specific emphasis is placed on conscious breathing and proper posture, which improves circulation, aids in relaxation and relieves aches and pains.

Pregnancy is an incredibly special time as mother and baby grow together. But the changes that occur in a pregnant woman’s body are dramatic and often uncomfortable. It is important that she feel strong and confident as her body changes throughout pregnancy. During this time, many women even feel more motivated than ever before to get fit and take care of themselves.

Unless you have been pregnant, it’s hard to imagine the changes that occur in a pregnant woman’s body. Pregnancy is exciting and empowering, but the time after delivery can be downright depressing. Not only has your body changed on the outside, it has changed dramatically on the inside, too. It can take many months—even years—for your body to return to its pre-pregnancy shape. And, for many women, it’s never quite the same again. But, from all of that change can come an incredible awareness that you couldn’t have gained otherwise. Embrace this special time and vow to become stronger than ever!

After my first pregnancy, I was shocked to learn about the existence and importance of a little known abdominal muscle called the Transversus abdominis, or TA; it’s the deepest abdominal muscle and functions much like a corset around your center. Prior to pregnancy, it’s connected to the central nervous system; when the brain sends a signal to the arm or leg to move, the TA engages almost simultaneously, protecting the spine and sacrum. It also holds the internal organs in and provides crucial support for the lower back. Research has shown that after pregnancy, the connection (with the CNS) is lost. No wonder women have a pooch and lower back pain after being pregnant! Postnatal Pilates works to retrain the TA and bring it back into the CNS.

Many women, as many as eighty to ninety percent, also experience Diastasis recti abdominis: the separation of the two sides of the rectus (the “six pack muscle”) along the linea alba. The separation is not painful, but, coupled with the loss of the TA’s connection, significantly compromises core strength. When the TA is contracted, all of the other stomach muscles also contract at the linea alba, which minimizes the diastasis.

Postnatal Pilates is designed to strengthen the pelvic floor, abdominal and postural muscles in order to help you regain your pre-pregnancy fitness and energy levels. Specific emphasis is placed on improving body mechanics, proper posture and lifting techniques.

It is important to remember that previous and current injuries or medical issues can be exacerbated during pregnancy. Always consult with your medical provider before beginning any fitness program. And, talk with your Pilates instructor to let her/him know you are pregnant and to find out if s/he is qualified to work with you throughout your pregnancy.
Practicing Pilates during and after pregnancy will significantly hasten your recovery, giving you the strength, confidence and energy you will need to care for and keep up with your new bundle of joy.

HIP LIFTS FOR THE PELVIC FLOOR
Lie on your back* with knees bent, hip width apart, feet flat on the floor and arms by your sides. Imagine the crown of your head lengthening toward the wall behind you and your tailbone being pulled toward the other. Lengthen your fingertips toward your feet to draw your shoulders down. Inhale. As you exhale, begin to curl your pubic bone up toward the ceiling, lifting the vertebrae one at a time. Draw the pelvic floor in and up (a Kegel exercise; imagine trying to stop the flow of urine midstream). Lift your hips slowly, lengthening your knees over your toes. Keep your shoulders and neck relaxed and press down gently with your arms for support. Exhale as you roll back down to the floor. Repeat five times.

Modification:
Place a rolled up towel or softball between your knees. Gently squeeze the towel as you lift and lower your spine.
*If it is uncomfortable for you to lie on your back during your pregnancy, omit this exercise until you are postpartum.

Jessi Herr is a certified Pilates instructor and teaches in her studio in Montford, (Asheville, NC) utilizing the resistance-based Pilates apparatus. She works with all ages and fitness levels and especially enjoys working with women throughout their pregnancies and beyond. For more information, visit
www.thepilates-studio.com or call 828-216-7655.

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