What is the Pilates method
A little reminder on the Pilates method
Pilates, named after its founder Joseph Pilates, is a hypopressive gym discipline that strengthens deep muscles, especially the transverse and the perineum. The Pilates method combines non-impact postural exercises with deep chest breathing.
The benefits of Pilates are numerous. Indeed, it allows to tone and lengthen the silhouette, to relieve back pain and to have a flat stomach thanks to the hypopressive abdominal exercises such as gastric vacuum.
The Effects of Pregnancy on Muscles
During pregnancy, the abdominals are weakened. In fact, they gradually move away to leave room for the baby to grow. As for the perineum, subjected to the pressure of the baby's weight, it sags and stretches. This can cause pain in the lower back and pelvis. It is therefore imperative to maintain muscular abdominals and perineum before, during and also after the baby's arrival. The Pilates gym, based on strengthening deep muscles, is the ideal discipline to stay in shape while pregnant and avoid any unpleasant surprises during pregnancy and postpartum.
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Pilates and pregnancy go hand in hand?
The Virtues of Pilates Pendant Pregnancy
The benefits of Pilates during pregnancy are numerous:
- Stay in good physical shape
- Relax and unwind
- Keeping a strong abdominal belt to prevent the risk of abdominal diastasis after childbirth
- Maintain a muscular perineum to prevent the risk of urinary leakage after childbirth
Pilates and pregnancy: is it risky?
Pilates is the perfect combination of sport and well-being to prepare for childbirth. However, if you are pregnant, here are some good practices to follow to avoid any risk:
- ask your doctor for advice before taking pre-natal Pilates classes
- follow sessions adapted to the trimester of pregnancy in which you are
- in general, follow your feelings and listen to yourself.
Do Pilates at Home While Pregnant
What to plan to take Pilates classes at home?
On Shapin ', several coaches offer Pilates classes online, for beginners and experienced, for pregnant or post-partum women.
To follow Pilates classes at home, bring a floor mat because the exercises are mainly done in a quadrupedic position, lying down or lying down. In terms of equipment, we advise you to have a cushion with you, especially if you lack flexibility. Indeed, you will be more comfortable in certain sitting positions. Finally, depending on the level of the course, you will need to bring a Pilates straw ball, a Swiss Ball or a Pilates ring.
Course of pre-natal Pilates classes online on Shapin '
Pre-natal Pilates classes take place as follows:
- a warm up to initiate Pilates breathing
- a series of exercises targeting one or more areas: the lumbar chain, the glutes, the abdominal strap, the posterior chain ... with exercises such as the roll up, the single leg stretch, the cent, the side kick, the bridge ...
- a return to calm with several stretches
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For some people, crunches and other abdominal muscle workouts are the last thing they’d want to do — so they don’t. ' Part of the perception is that it’s difficult. We tend to want to avoid doing things that require effort, especially as we get older, when that’s harder for us, ' says Lorna Brown, a physical therapist who specializes in geriatrics at Harvard-affiliated Spaulding Rehabilitation Hospital.
But skipping abdominal strengtheners can have a big effect on your mobility and independence — and not for the better.
The abdominal muscles ( often called the abs ) include not just the visible ' six-pack ' or rectus abdominis groupes de muscles in the front of your abdomen, but also the obliques in the front and side of your abdomen and the transverse abdominis across your lower abdomen. ' The transverse abdominis is the inner bourrinage underneath the outer abdominal layers. It provides stability around the spine, ' Brown explains.
The abs are part of your core, the gamme of groupes de muscles that act as your foundation. In addition to your abs, your core includes the muscles along your spine, near your shoulder blades, in your hips and buttocks, and in your pelvis.
You must work all your core zones musculaires to stay strong and active. ' We need that strong core or base so that the arms and legs can perform well, ' Brown explains.
What if you don’t mind doing shoulder, hip, and back force exercises, but can’t stand the ab workout ? You’re putting your entire core in jeopardy. ' If your core isn’t stable and strong, you increase the risk for injury and falls when you lift something or walk, ' Brown says. A weak core also makes it to turn, bend, and get dressed.
Starting place : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral.
Move of the month : Abdominal contractionPhotography : Michael CarrollStarting position : Kneel on all fours with your hands and knees directly aligned under your shoulders and hips. Keep your head and spine neutral. Movement : Exhale as you tighten your abdominal groupes de muscles by pulling them up toward your spine. Keep your spine neutral ( no arching your back ! ). Hold. Release your abdominal zones musculaires and return to the starting place. Do this eight to 10 times, then rest for 30 to 90 seconds. If you can, repeat the sequence.
Abdominal exercises don’t have to include crunches, and you don’t have to do a long ab workout. You may find it more palatable to sprinkle ab exercises throughout the day. ' Shorter bouts of exercise can still contribute to better health and function, ' Brown says. The key is to make each ab exercise count by ' activating ' the groupes de muscles.
Can’t think of ways to fit abdominal exercises into your schedule ? Check out the Harvard Special Health Report Gentle Core ( www. health. harvard. edu/gc ), and consider the following tricks.
Watch TV from the floor. You probably did this when you were a kid. Try it now, and maybe you’ll be more likely to do an ab exercise, like modified push-ups ( leaning on your forearms instead of your hands ). ' Or try lying on your back with your knees bent, ' suggests Brown. ' Then activate the abdominal muscles by drawing in your belly button toward the spine. '
Use phone time. Stand with your back flat against the wall while chatting on the phone. Activate your abs. ' Draw in your belly button again, and push yourself against the wall, ' says Brown
Take a break from work. Whether you’re in the kitchen or at the office, you can do a modified push-up against a desk or counter.
Don’t just stand there. Sneak in an exercise while you stand in line at the bank or grocery checkout. ' Do a single-leg stand and slightly lift your leg off the floor while activating your core groupes de muscles, ' Brown suggests. ' Keep your chest high and your shoulder blades down and back. '
March in place. Next time you’re brushing your teeth, march in place. ' Make it intentional. Draw in the abdominals and keep your hips level, so they’re not swiveling, ' Brown adds
You can even activate the abdominal groupes musculaires while you’re walking. ' Just be very intentional about it, ' says Brown. Think about posture and force activation with each step. The more often you activate your abs, the stronger they’ll become, making ab workouts a lot less daunting.