Healthy Mamas: Prenatal Pilates at 25 Weeks (Part 3)

I am BACK and a little bigger than I was in the last set of videos!  I am now 25 weeks pregnant with Baby Girl Decker and am feeling good (for the most part!).   I am still loving my time in the studio- both teaching AND doing Pilates.  I have been taking private lessons (with some awesome IOBT teachers!), which has been amazing.  It is so great to see all of the things I still CAN do with my growing and changing body!

Hanging Down 25wks

During the second trimester:

  • lying prone (on the belly) is difficult/impossible
  • lying supine (on the back) becomes limited (some doctors will say to avoid it completely- I tend to listen to my body and just change positions when I feel uncomfortable)
  • the joints get more lax (thanks to the hormone, relaxin) making the body less stable
  • the center of gravity is changing every week making balance more challenging
  • weight gain, mainly on the front of the body, puts extra stress on all of the muscles and joints, specifically in the pelvis and back
  • certain movements become more difficult to perform due to all of these limitations

This is QUITE the list of changes and challenges that happen during pregnancy…and it is definitely NOT a complete list!  But the Pilates system and especially the equipment can often provide answers on how to manage many of these changes during exercise.  The versatility of the Pilates system (you can sit, stand, kneel, lie or hang) and the support of the springs allow for complete and varied workouts to be possible!

Click on the red links to view the videos and use the “back” button on your browser to return to the post. Oh… and enjoy the cameos and commentary by my 2 year old.  This wasn’t exactly a “professional” video shoot!

As I mentioned in my last post, strong hips are so important for the pregnant mama.  Since mat and classical reformer footwork are quickly eliminated, Side Lying Footwork on the reformer is an excellent option.  Thanks Samantha Chase for teaching this to me in my last lesson! And as long as your balance is feeling on par, Side Splits are another great option for strengthening the hips.

Opening the chest and strengthening the upper body (in preparation for lots of baby carrying!) are also priorities. Seated Chest Expansion on the reformer, Russian Squats on the Cadillac, and Standing Arm Springs on the Cadillac are great options for attaining both of these goals.

Spinal extension is such a luxury at this point because it is so challenging to find it in everyday life! Swan 1 on Barrel feels amazing and is one of the few places to do swan at this point in the pregnancy. Hanging Down on the Cadillac is one of my favorite exercises, although it does get a bit more challenging each week!

Side bending is another motion that just feels great.  Opening up the sides and the ribs allows for more space for the lungs and organs…all of which get more compressed as the baby grows! I love all of the “Mermaids” on the Low Chair and Cadillac.  Here is Seated Mermaid on the Low Chair.

The Core Align® is a newer piece of equipment designed by a Pilates instructor and Physical Therapist.  It is great during pregnancy because many of the exercises are done in standing. Statue on Wheels is a deceptively challenging exercise that works all of the stabilizing muscles of the spine and core.

And just for fun, Z wanted to do some Pilates with me at the end of our session, so here is Seated Pumping on the Low Chair…with a toddler!

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~Mischa

Contact the studio if you are interested in setting up a Pilates session  919-361-0104   info@insideoutbodytherapies.com
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