Pilates is a fantastic way to prepare your body for pregnancy. It focuses on strengthening the core, improving flexibility, and enhancing overall body awareness, which are essential for a healthy pregnancy. Here, we'll explore some of the best Pilates exercises to do before pregnancy, complete with detailed instructions on how to perform them.
1. The Hundred
The Hundred is a classic Pilates exercise that strengthens the abdominal muscles and increases lung capacity, which is beneficial for pregnancy.
How to Do It:
- Lie on your back with your legs in a tabletop position (knees bent at 90 degrees and stacked over your hips).
- Lift your head, neck, and shoulders off the mat, extending your arms along your sides.
- Vigorously pump your arms up and down while breathing in for five counts and out for five counts.
- Do this for ten breath cycles (total of 100 arm pumps).
2. Pelvic Curl
This exercise strengthens the glutes and hamstrings while stabilizing the pelvis, which is crucial during pregnancy.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Inhale to prepare, then exhale as you slowly curl your spine off the floor, starting from your tailbone and moving up vertebra by vertebra until your body forms a straight line from shoulders to knees.
- Inhale at the top, then exhale as you roll down slowly, returning to the starting position.
3. Single Leg Stretch
This exercise enhances core stability and improves coordination, both of which are beneficial for pregnancy.
How to Do It:
- Lie on your back and bring both knees into your chest.
- Lift your head, neck, and shoulders off the mat and extend one leg out at a 45-degree angle.
- Switch legs, pulling one knee in as you extend the other leg out.
- Alternate legs for 8-10 reps on each side.
4. Spine Stretch Forward
This exercise promotes spinal flexibility and relieves tension in the back muscles.
How to Do It:
- Sit up tall with your legs extended in front of you, slightly wider than hip-width apart.
- Extend your arms in front of you at shoulder height.
- Inhale to prepare, then exhale as you slowly curl your spine forward, reaching your fingertips towards your toes.
- Inhale as you stack your spine back up to the sitting position.
5. Side Kick Series
This series strengthens the hips and stabilises the pelvis, which is crucial for supporting the growing baby.
How to Do It:
- Lie on your side with your body in a straight line and your head resting on your arm.
- Lift your top leg to hip height and kick it forward twice with control, then extend it back twice.
- Repeat 8-10 times, then switch sides.
6. Cat-Cow Stretch
This gentle exercise improves spinal flexibility and can help relieve back pain during pregnancy.
How to Do It:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- Inhale as you arch your back, dropping your belly towards the mat and lifting your head and tailbone towards the ceiling (Cow position).
- Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat position).
- Continue to move between these two positions for 8-10 reps.
7. Mermaid Stretch
The Mermaid Stretch is excellent for opening up the sides of the body, which can become tight during pregnancy.
How to Do It:
- Sit with your legs folded to one side, knees stacked.
- Place one hand on the floor beside you, and lift the other arm overhead, stretching the side of your body.
- Switch sides and repeat.
These Pilates exercises are ideal for women planning to conceive, as they focus on areas of the body that are crucial during pregnancy. However, it's always recommended to consult with a healthcare provider before starting any new exercise regimen, especially if you're planning for pregnancy. Regular Pilates practice can help ensure your body is strong, flexible, and well-prepared for the incredible journey of pregnancy.
