Three Trimesters of Pregnancy

At Kinesis we pride ourselves on being one of the first choices for women in this special time of their lives.

Pilates and Gyrotonic are some of the best forms exercise to take during pregnancy because they strengthen and support the most important muscles women will use during pregnancy and labour. Pilates and Gyrotonic exercises build abdominal, back and pelvic muscles that support more comfortable pregnancies and deliveries. Both forms of exercise during pregnancy are preferable to higher impact exercise as they can be adapted to your body’s abilities and take care of joints, muscles and bones. As well preparing for birth, these forms are already famous for helping new moms get their figures back.

For any stage of pregnancy it is really important to choose a studio and instructor who have the knowledge and experience to guide you through the different stages of your journey. All experts agree that woman can continue any exercise that is part of a well established routine. For woman without a well established routine is encouraged and completely safe to undertake Pilates and/or Gyrotonic based exercise.

What to expect:

The First Trimester Of Pregnancy

In the first three months, the changing hormones in the body can cause feelings of exhaustion and nausea, but gentle exercise can help to regulate this and can be done mostly in a lying position. Often a little exercise can actually energize the body and make you feel mentally and physically better. The relaxation techniques will relax both body and mind. Groundwork can be laid in this trimester for effective support and control around the pelvis as well as preparing the body for coming changes in weight and balance.

The Second Trimester Of Pregnancy

The second trimester is, for most women, the easiest part of their pregnancy. Although the body is changing and expanding, energy levels are generally high and this should be when exercise can be maximised to give you every advantage for the following months. Abdominal work is reduced but pelvic floor and balance work is increased. We now also focus on length and support in the lower back and opening the shoulders to counteract any compression that can occur with increasing weight.

The Third Trimester Of Pregnancy

In the third trimester, women can feel heavy and uncomfortable and hormones designed to loosen the pelvic joints can cause back pain. The additional weight of the baby can change your centre of balance, legs can become swollen and varicose veins can develop. With the groundwork already laid Pilates and Gyrotonic helps by continuing to improve posture and circulation. Focus during this trimester shifts to opening and stretching the pelvic floor to prepare for labour; this is mostly done through breathing and visulisation exercises. Exercises in this trimester can be performed on your hands and knees, which is an ideal position for pregnancy. Adopting this position can take some of the strain off your back and pelvis and towards the end of your pregnancy, may help to get your baby into the right position for birth.

Don’t fret, even though modifications have to be made to accommodate growing baby, exercises can still be demanding to the extent that mother-to-be has the energy and desire to work at a higher level.

 

Benefits During Labour

The improvement in muscle tone and circulation gained through thoughtful exercise will also be of value during labour. An improved circulation allows an increased oxygen supply to the womb and this is less distressing for the baby and improved pelvic floor function can also lead to a shorter labour. With the breathing techniques used in Pilates and Gyrotonic as second nature, the control of pace and pain during childbirth is assisted.

 

Resuming After Childbirth

Women can generally return to exercise four to six weeks after delivery, or eight to twelve weeks after a Caesarean section. You and your doctor will agree when your body is ready.

Pilates and Gyrotonic will help your body regain its shape and tone, strengthening and rebalancing muscles that have been weakened during your pregnancy. Exercises can be adapted to individual needs, so whether you have had a vaginal or Caesarian delivery, a safe workout can be developed to target particular muscle groups.

It’s tiring for new mums with not enough sleep to combat the shoulder tension and hunch that comes with breastfeeding and constantly picking up an ever heavier child. Upper back strengthening, shoulder stability exercises and stretches are a focus to give your body the strength it needs and release that it longs for.

Leg work can be incorporated immediately and is important for the bending and lifting you’ll be doing so much more of. Abdominal focus comes in gently and slowly as it can cause more problems to rush these recovering muscles.

Every woman has a different and unique experience during pregnancy, birth and recovery. It’s not about slipping back into a size zero ten minutes after the birth but Kinesis will help you to tone, focus and give you the tools to prepare and recover confidently.