Nov 20

When I first found out I was pregnant I had a range of emotions sweep over me.  There was, of course, the expected excitement, but mixed in was also the fear of the unknown.  It is such a momentous change and you know your life will never quite be the same again. 

As much as it shames me to admit it, I must concede that one of my greatest fears at that time was how pregnancy was going to alter the look of my body.  I have always had a fairly easy time of maintaining my weight, but being in my thirties and generally quite lazy when it comes to exercise, I did not know if I would be able to get back to my pre-pregnancy weight and shape after the birth of my baby.  I also have an abnormally large sweet tooth (for ice cream and chocolate in particular) and pregnancy was, by no means, helping to curb that.

In the two years preceding, I had discovered Pilates.  A long time hater of all forms of exercise, Pilates was a fantastic breakthrough for me.  I do not enjoy going to the gym, loathe team sports and was blessed with a complete lack of coordination.  Pilates was something I could do from home that toned my muscles, made me feel strong and worked with my one physical asset – flexibility.  You could say that it had really transformed the look of my body.  It had given me an incredibly hard, flat stomach and long lean thigh and bun muscles that no amount of sit-ups and walking had ever achieved for me before.

Pregnancy, I feared though, might derail my Pilates experience, for nine months or so at least.  Would I be able to get all of that back after such a long time off?  So I asked my doctor and he told me that as long as I was feeling fine, I could continue on with my current exercise routine.  In fact, he recommended that I try to stay in shape.  I was happy, but doubtful that I would be able to keep it up for very long.  The more I researched and read about Pregnancy Pilates though, the more I discovered that it is one of the best forms of exercise out there for pregnant women!  It really builds and maintains the core muscles that are so necessary for carrying around a growing baby.  It is also great to have those muscles toned up for labour and for getting back in shape after.

I kept up my routine for about six months of my pregnancy, modified it for months seven and eight and took the last month off because the belly was too big by then.  Only minutes after the birth of my beautiful daughter the nurse commented on how flat my stomach was again.  It only took about two more weeks for the muscles to pull back in and look flat again.  After about six weeks I resumed my Pilates routine and began to tone the muscles back up.  Now my stomach looks just as it did pre-pregnancy and I owe it all to Pregnancy Pilates!

 

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Nov 30

Author: Sylvia Camarillo

Upon delivering a baby, your body is undergoing a truly traumatic event that can be hard on the muscles and the rest of the body for that matter. The body’s natural alignment has been compromised, and the pelvis has shifted out of alignment as well. One of the most important factors for you to consider following the birth of a baby is the health of your pelvic floor.

It is common for doctors to recommend that we go through kegel exercises both before and after the delivery of our babies, but there are actually a number of other exercises that we can practice if we want to get our bodies back into the right shape following the birth of a child. While practicing Pilates, we naturally engage the pelvic floor which is another term for kegel exercises. These three pilates exercises have been found to be the most effective for getting back in shape following child birth.

Practicing all forms of Pilates can be extremely effective when it comes to getting back in shape, but these three exercises stand out above the rest as effective means of returning the body to its normal shape.

Kneeling Cat Stretch - In kneeling cat stretch, you should begin on your hands and knees. You should inhale slowly, arching your back up and sliding your head down in the process. You should hold this stretch, before exhaling and allowing your back to sink inward with your head up. Once your back has sunk back down and your head has returned to its upright position, you should hold the stretch again.

Pelvic Curl - To begin this stretch you should be laying on your back with your hands flat at your hips and your arms stretched out. Your knees should be bent comfortably with feet flat on the floor. Put the spine in a neutral position and relax the body. You should then exhale slowly and slowly draw the hips away from the mat, straightening your body from your shoulders to your knees. Draw in your abdominal muscles and allow your pelvis to curl with your lower back coming up from the mat with your hips. Next you should inhale, keeping the body completely still in this position. Exhale and slowly articulate the spine in the reverse order so that you can slowly bring your hips and lower back onto the mat again. Return to the position that you started in.

Single Leg Stretch - The single leg stretch may not look like much, but it is an incredible abdominal stretch that begins by anchoring your spine to the mat and bringing your knees into your chest. You should stretch your left leg, putting your toe in line with your nose. You should place your right hand on the outside of your left ankle, with your left hand on the inside of your right knee. Widen your elbows, as your hand positioning will keep your knee aligned with your hip, knee and ankle. You should then lift your chin up to your chest, stretching your left leg as long as it will go with toes softly pointed. Inhale gradually for two long leg stretches at a time. Exhale slowly and switch legs, repeating the process on the other side. Repeat the entire process for four to eight stretches and enjoy the stretch in your legs and the improvement in your abdominal strength as a result. This particular stretch works wonders at challenging your body to remain balanced and centered.

 

Article Source: http://www.articlesbase.com/sports-and-fitness-articles/regain-your-abdominal-strength-after-pregnancy-with-these-3-simple-exercises-418488.html

About the Author:

Sylvia Camarillo is the founder of My Pilates Studio in Irvine, Ca. We specialize in using our exclusive Innovative Pilates System to get sexy sleek healthy toned bodies. Pilates Studio Instructors Orange County, Irvine Ca - My Pilates Studio

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Nov 26

By Mary Green Platinum Quality Author

 

I have done a lot of research since my last pregnancy on being a doula, so in learning so much more about being pregnant, I have some tips to offer that I will follow the next time around.

1. I would definitely get a doula- somewhat like a midwife, helps you through pregnancy, labor, delivery, and bringing the baby home and adjusting within the family.

2. Massage Therapy or seeing a Chiropractor, or bonus, Both. I went to a Chiropractor at the end of my last pregnancy and just one adjustment made a huge difference. Check with your doctor or doula before going to either though.

3. Healthy Diet, from all the reading I have done, having a healthy diet, like fruits and vegetables is suppose to help morning sickness, or as though of us who have been pregnant might say, first trimester sickness.

4. Exercise. Pilates for pregnancy seems to me like such a great exercise. I love pilates, and though I don’t do it enough, I know just a little of the exercise can make a difference within a couple of days, and is so relaxing. Also I have heard that walking is great for pregnancy, because you can do it all the way through.

5. Never turn down help. All trimesters of pregnancy have their down times, like aching backs, nausea, tiredness, and many more. So when someone offers help, take it, the rest would be well worth it, and the person helping would feel good that they helped you, so you both win.

If you have enjoyed these tips, please visit Pregnancy With Tips where you can find more information, and links about pregnancy.

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Nov 25

 By Dean Forster Platinum Quality Author

 

You must have at least heard by now of that miracle-exercising program called Pilates. Oh well, since it has gained so much popularity during these years, I might as well tell you that indeed, Pilates is an exercising program that will do wonders for your body and not only. Aside from the fact that it will improve general well being, you will feel better mentally as well as physically and it is no wonder why. You see, Joseph Pilates (a German nationalist) thought of ways through which an individual could learn how to breathe properly this being a serious cause for many diseases that may appear during one’s lifetime. Therefore, exercising and keeping a rigid diet is not necessarily the key to a perfect figure and a healthy body as well.

Another thing you should know is that (and this you may already know) breathing is a very important thing when giving birth to a baby. However, even before that, Pilates and pregnancy make a wonderful combination together because it is one of the few ways through which a pregnant woman can actually prepare herself for the actual birth of the baby. The great part about all this is that Pilates can help not only with the before state of pregnancy, but the after one as well. Actually, Pilates can help a woman through her whole pregnancy and after to get back into shape immediately. Pregnancy is one of the most wonderful things that can happen to a woman in a lifetime and it is a time when she should be very careful with her own health. Taking care of her can be very easily done with the proper techniques, and planning a healthy exercise schedule and Pilates will do wonders for her while still standing on the safe side.

Labor and Delivery

Many people and even doctors have taken into consideration the fact that Pilates do actually help when it comes to a woman’s preparation for that important labor moment and with the delivery process. Some physical therapists such as Debbi Goodman actually recommend any kind of Pilates (even Winsor Pilates) to be performed by pregnant women. The unfortunate part of the problem is that many women simply either do not have the time to keep up with a rather strict exercising program while they are pregnant or simply they are more tired than usual.

However, it is very important to note that Pilates and pregnancy make a great group together and should be taken in consideration even if it may seem to just clog up your schedule. You may ask why is it so important - you see, Pilates does not only enhance your physical well-being but your mental one as well. Of course, what does all this have to do with pregnancy - well, this is even easier, it is a known fact that throughout all those sessions, breathing techniques are learnt that they will help during labor. Another benefit of Pilates performed while a woman is pregnant is that it improves the abdominal strength which itself will help by supporting the growing weight of the baby and it will support the spine better.

 

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