ask alana

Q: If I do Pilates workouts while pregnant, will it make my delivery easier? Will strong abdominal muscles make it easier to push out the baby?

This is a very common question!

Having a strong Pilates foundation is helpful during delivery because those who practice PIlates have great awareness and control of their breath. Your Dr or Midwife will give you very specific breathing instructions.

Pilates also helps with stamina.

However, abdominal muscles do not push the baby out! The uterus does! The uterus is an incredible smooth muscle. It is an involuntary muscle, so there is no way to prepare the uterus or strengthen it.

Q: I had a baby 6 months ago and my belly is still flabby. Is this just the price of having a baby? Will Pilates help?

Congrats on the birth of your baby! Remember that for approximatly 40 weeks the skin on your belly was stretching. It will take some time for the skin to regain its elasticity. Be patient! However, there are actions you can take to speed up the process of getting your pre-baby body back. 1.Have you lost all or most of your pregnancy weight? Make sure your diet is in tip top shape. If there are extra pounds to shed, incorporate cardiovascular activity into your schedule. 2. Strengthen your deepest abdominal muscle- the transversus abdominis. This is the muscle responsible for pulling the belly in. Beyond your Pilates workout, continue to work this muscle throughout your day by pulling your belly toward your spine.

Q: I have been doing Pilates for about 10 years. Currently I am 3.5 months pregnant. When I do my hundreds, I get a dull pain below my belly button. Do you know what I should do or what it could be?

You should speak to your Doctor about any pain or discomfort you have throughout your pregnancy.

Here are some other important tips:
1. Make sure that your Pilates instructor has had Pre-natal Pilates training. Preferably recently.
2. After your first trimester, your hundreds should be done with your head down.
3. The focus of the breathing can change during your hundreds while pregnant. Rather than focus on knitting your ribs, focus on opening or expanding your ribs. As your pregnancy progresses, your rectus abdominus and ribs will need to expand, not contract.