Pregnant pilates exercises are not particularly strenuous but you should pay attention to your body and baby by pacing yourself. Your body’s energy levels will be changing and you don’t want to overdo it. Fitness professionals usually apply the talk test. If you are too breathless to talk in a relaxed tone and tempo, it is time to slow down. Other signs that you need to take a break are lightheadedness, feelings of faintness, queasiness, racing heart, shortness of breath, uterine contractions, bleeding or leaking fluid, and headache. As the baby grows, your center of gravity will change. You may find out that you need to be a bit more careful when doing Pregnant pilates exercisessuch as getting up and down for mat exercise, using pilates equipment or working out on an exercise ball.

Hormonal changes during pregnancy encourage suppleness in the joints and muscles. Pregnant women experience more strain to the muscles and ligaments because their bodies are making them more “flexible”. Be sure not to exceed your limit. A number of moderate pregnant pilates exercises can be designed for you.

Discussions about the safety of Pregnant pilates exercises are aplenty; but on the whole, sensible exercise is appropriate during pregnancy.

The compensations of pilates are evident and a great number of pilates followers have testified that doing regular Pilates classes has resulted in well balanced, toned and stronger bodies. Related benefits to pregnant pilates exercises are weight loss, increased energy levels and a general sense of wellbeing. Pilates is uncomplicated and very effective, a great complement to any exercise routine.

According to NAVA, “There is a lot of debate on the subject of Pilates and pregnancy, and exercise in general. Generally speaking, moderate exercise is safe throughout a normal, healthy pregnancy and many gentle pilates exercises are appropriate. However, keep the following cautions in mind.

• Do not over-exert the abdominal muscles to avoid diastases recti (separation of the abdominal muscles).
• Take care of your lower back, which can be strained with the weight of the fetus.
• Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
• Do not over-stretch as relaxants and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
• Be aware that your center of gravity and therefore your sense of balance have changed.
• Do not start a brand new exercise regimen in the first trimester (except for Prenatal Yoga classes or Lamaze classes).

Everything considered, pregnant pilates exercises is more beneficial than detrimental to mother and child. As long as you are guided by an expert who knows how to handle a woman in a delicate condition, any pregnant woman would reap the optimum advantage of this exercise.

Author: Matt Murren
About the author: Matt D Murren owns and operates Pilates-exercises-advisor & Pilates Exercises

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Pregnancy is probably the most sensitive period in a woman’s life. You carry the responsibility of another life within you. This in itself can be the primary cause of anxiety during pregnancy and can be very difficult to avoid.

While pregnant, you undergo many inevitable biological and psychological changes, but the eternal anxiety is the undercurrent of all such changes. Headache can be one such ‘inevitable’ suffering. Pregnant women often suffer from severe headaches during pregnancy, as a matter of routine. In general terms some say that headache is a side effect of pregnancy.

What are the reasons for this type of headache? The main ones are hormonal changes, the general stresses related to pregnancy and increases in the your blood volume. In addition, the changes in the contours of your body help to contribute to poor posture. Naturally, poor posture creates stress on various parts of your body. Your brain will eventually get the signal of discomfort, often from the burden of carrying the extra weight.

The vast majority of pregnant women are very cautious about what they consume during pregnancy. Many women will avoid even a Tylenol during pregnancy to err on the side of caution. So what can you do if you are contending with a massive headache during pregnancy?

Try these steps to minimize your pregnancy headache:
Eliminate certain types of food, such as packaged and preserved foods, chocolate and spicy food. Understand your diet very well- what is good for you and for the baby growing within you. Don’t overeat. Eat several small meals in a day. Take lots of liquid diet, fruits and juices.

Improve your circulation and overall health by taking leisurely walks in the nearby park or on the lawns of your own garden. You can also improve your mental and physical state with a prenatal Yoga or Pilates DVD if you can’t find a class near you.

Try to adhere to nature’s schedule if at all possible. Wake up with the sun and get adequate sunlight during the day to regulate your circadian rhythms. Keep your bedroom as dark as possible and try not to stay up too late past dark with inactivity, packaged foods, and stressful news or TV shows. Keep electronics (especially the TV) out of your bedroom.

This is not the time to experiment with any type of strong medication to get relief from the headache. Try to understand the root cause of your headache. Try to control it with a natural process. Practice meditation or deep breathing.

Due to the fact that your symptoms may be related to poor posture or some other physical condition, you may find relief after a visit to the chiropractor or acupuncturist. You can also try your own acupressure or having your partner massage your neck, back and shoulders.

While many women avoid coffee during pregnancy, most experts do not see the harm in a pregnant woman having one to two cups of coffee a day. The caffeine in coffee is often shown to reduce or eliminate a headache. A healthier choice would be a cup or two of green tea.

If all else fails, try to remember that “this too shall pass”. Pregnancy is but a blip of time in your life and most women will put the discomforts of pregnancy and childbirth far behind them as they enjoy life with their new angel.

Author: Javier Fuller
About the author: Many Headache articles are available at Headacheupdates.com for Headache During Pregnancy.

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“One the top reasons Pilates and pregnancy go together so well is that Pilates is great at building core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery.” Pilates.about.com

Author: Tracey Mallett

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented the practice about 80 years ago by necessity.

Mr. Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as “Pilates matwork”. Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and “movement” for the bedridden. This “system” formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret - but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates’ movement therapy exercises for women during pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

“Pilates can also be beneficial to your baby. Pilates is a gentle exercise that will encourage extra oxygen and nutrients to flow to your unborn child, and the breathing techniques learned can contribute to a smoother delivery. Pilates is also well known for focusing the mind, so using it as a way to take time for yourself, away from your busy life, to help you relax, reduce your stress and ultimately benefit your bump!”Pilatesinsight.com

Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and breastfeeding stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (”abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for childbirth. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

“Pilates is an incredible tool to help your body get back into shape after pregnancy….One of Pilates goal is to pull everything (including the abdominals) back to the center and up. After 9-10 months of things moving South, it will feel great to move things North away from gravity! Remember….we are trying to defy gravity. The improved stability, strength, stamina, posture and flexibility achieved through Pilates will also help you handle your new caretaking roles.” Pilates After Pregnancy - Powerpilates.com

About the author:
As Co-owner of ATP Specific Training, a Pilates and physical therapy center in California, Tracey Mallet specializes in Pilates training and women’s issues. Tracey’s patented 3-in-1 Pregnancy system is discounted for a limited time only at http://www.traceymallett.com

Buy: Pilates Pregnancy Guide

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“Some of the common blunders expectant moms make could increase their risk of developing serious consequences like gestational diabetes, high blood pressure, or a bacterial infection that can be transmitted to the fetus.”- Fit Pregnancy

Author: Susan Hall
The decision to have a baby is a big one. You and your partner have decided the time is right or perhaps you became pregnant unintentionally and now you are trying to come to terms with the reality of pregnancy. Many things will enter your mind, but the one thing you might be overlooking is your own physical condition.

If you were to consider running a marathon you would ask yourself, “Can I run 26 miles? Unless you are already an athlete the answer will be a resounding, No! Marathon runners train constantly to stay fit enough to take part in a 26 mile 3-4 hour event. Pregnancy is like entering a marathon that takes 9 months to complete.

In an ideal situation you would go into training for pregnancy to ensure that you are fit enough to take on this wonderful marathon. Few people tackle pregnancy in such a manner. One very important thing to remember is to keep your weight within certain parameters. Underweight women may experience weight related infertility, as will those classified as obese. Aim for a body mass index (BMI) of between 20-25. Smoking has an even greater effect and can severely reduce your fertility. One vitally important measure you should take prior to and during pregnancy is to increase your daily intake of folic acid. The normal healthy diet will provide 200 micrograms, which should be increased to 600 micrograms with supplements. If taken prior to and for the first 12 weeks of pregnancy it will reduce the risk of neural tube defects such as Spina Bifida.

The prospective father should also “go into training” by sticking to a health balanced diet and reducing his alcohol intake to aid his fertility. It has been found that a zinc deficiency can result in reduced male fertility, which can be caused by high levels of alcohol consumption. Selenium is also a very important nutrient for male fertility and is found in cereals, seafood, meat, mushrooms and Brazil nuts.

Being overweight during pregnancy can be dangerous for both mother and child with high blood pressure and gestational diabetes being just two of the problems encountered. If you have any consideration for the health and development of your child then you absolutely must stop smoking, along with the consumption of alcohol and the reduction of caffeine intake, which reduces the body’s ability to absorb iron and other nutrients. Ideally you will stop these vices prior to conception but many pregnancies are unplanned so simply stop as soon as you confirm you are pregnant.

“…by doing exercises that strengthen the muscles supporting the uterus, women stand to experience fewer complications like backaches, ankle swelling and fatigue during pregnancy, and their bodies will be better prepared for the rigors of childbirth, too.” -WebMD.com

Weight gain during pregnancy is perfectly natural, but never use the excuse “I’m eating for two.” A total weight gain of 27 lbs during the term of pregnancy is considered ideal. Increases above this figure will not necessarily increase the baby’s birth weight but will add additional fat to your body that you may find exceptionally difficult to take off after your pregnancy.

A healthy balanced diet is essential, and your daily intake should include high fiber in the form of fruit, vegetables, grains and pasta. You can also consider dairy products including milk, yogurt and cheese for the calcium but keep in mind that many people have difficulty digesting pasteurized dairy products (including your fetus and newborn). Dairy products are not the only source of calcium so do not feel obligated to eat dairy just because you are pregnant. You could be working on a terrible case of colic after the birth.

Oily fish should be eaten twice a week, including Salmon, Mackerel, Trout and Sardines. Try to stick with certified mercury free fish such as Wild Alaskan Salmon due to the fact that mercury is a potent neurotoxin and is implicated in autism among other childhood neurological disorders. Foods to avoid or seriously reduce include sugar rich and high saturated fat baked and processed foods like cakes, biscuits, carbonated beverages and chocolate.

One benefit of the increased fiber intake of a produce rich diet is reducing the problem of constipation that is often suffered during pregnancy. Do not forget to offset any increases of fiber in your diet by proportional increase in fluid intake in the form of water and natural fruit drinks.

“I see a lot of women who feel like they have a license to eat anything and everything when they become pregnant, but doing so can cause complications for the mother and the baby.” Dr. Trester, Iparenting.com

If a balanced diet is followed some believe that it is not necessary to take any other vitamin supplements, but it is extremely difficult to meet your nutritional requirements through food sources alone even when you are not pregnant, so using a food based prenatal vitamin is essential during pregnancy. Although vitamin A is generally good for you, pregnant women should avoid too much synthetic vitamin A, which is why we always recommend a food-based prenatal vitamin. Synthetic vitamin A can build up in the mother’s liver and affect the fetus.

It is important to engage in regular, gentle exercise during your pregnancy such as prenatal yoga, pilates and daily walking. With the correct guidance you can stay in shape, produce a health baby, enjoy a shorter labor and quickly regain your body tone. Following these guidelines you should enjoy a fit not fat pregnancy. If you would like to learn more about your exercise and dietary needs before, during and after childbirth, feel free to visit my web page for further advice. Susan Hall

About the author:
Susan Hall is a UK based freelance article writer. Her main areas of interest are health and the internet. http://www.usemyinfo.com/pregnant

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Many women enjoy a healthy lifestyle that includes regular exercise and a good diet. It can be tough to maintain that lifestyle after you become pregnant, especially during the later stages. But it is possible, and in fact preferable, to maintain an exercise regime as long as possible, even through your ninth month.

Pregnancy brings many changes. Hormone levels go wild, you gain weight and eventually movement becomes increasingly difficult. Changes in the level of progesterone, estrogen and other hormones produce softening of the ligaments around joints. Strain on your internal organs, your back and your legs is inevitable because you are carrying around an extra thirty pounds or more.

Sometimes a general malaise sets in. Regular, appropriate exercise can help relieve much of that and help put your body in the best shape possible for pregnancy labor. That optimizes your comfort and your growing baby’s health.

The first step is to adopt a kind of Hippocratic Oath of Pregnancy: First, Do No Harm. That ancient principle from the Greeks is still valid, more so during pregnancy. Some women are used to running five miles, doing every station at the weight machine or performing Pilates an hour a day. That will have to change fairly quickly.

Maintaining a good exercise regimen is still possible, just change your workout to fit your changing body. Eliminate crunches or any other form of exercise that stresses the abdominals or back. Go with lighter weights. Avoid jerky movements and forgo squats which can separate the placenta from the uterus.

Breathing properly during exercises performed while pregnant is essential. Correct breathing technique anytime is important, but you’re now breathing for two. The baby receives oxygen through the umbilical cord and keeping your blood fully oxygenated is imperative. Keep in mind that your resting heartbeat will increase by about 8 beats per minute during the first few weeks of your pregnancy. Blood volume increases substantially as you progress. Factor that in when you consider any cardio exercise.

Hydrate at an appropriate amount throughout the day. That means you should take small sips over a longer time frame, rather than large intake at a given time. Eating should follow the same pattern - four to five small meals per day is preferable to three larger ones. Before beginning a workout, warm up gently. Perform easy stretches and be prepared to rest often for a few minutes at a time. Light cardio is the key to a healthy circulatory system which is vital during these months.

Pregnancy shifts your center of gravity forward, stressing the spine and back muscles. To ease that aching back, swimming is one of the best forms of exercises. It also gives a very low stress but active cardio workout.
Prenatal yogais a favorite for many. It helps achieve peace of mind and provides gentle movements that provide the needed stretching, while building good leg and arm strength. With a good program, you’ll reduce cramps, improve circulation and increase energy. You’ll lower your resting heart rate and keep fit.

If you feel any dizziness, swelling or experience any kind of vaginal bleeding or discharge discontinue at once and consult a medical professional.Before beginning any exercise regimen it’s vital that you talk with your physician. It’s great to get more than one opinion, but your OB/GYN (obstetrician/gynecologist) can help you devise a program that is great for you and your baby.

Author: Kenneth Elliott
About the Author: Visit First Symptom Of Pregnancy to learn more about your first steps. Also visit Coach Outlet Store and Designer Fashion Outlet. Come by and visit today.

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