Keeping healthy and fit is key during pregnancy. After all, you’re not only caring for your body but that of your unborn baby too! Now, every mama’s pregnancy journey varies; that means having different cravings, different symptoms, and different needs as each body changes differently throughout the pregnancy.
One way to keep healthy is by exercising. Now, you might be wondering what you can do since doing your usual heavy lifting at the gym is a no-go. Well, mamas, if you haven’t already done so, you can actually try yoga or pilates!
Yoga and pilates are great workouts to try if you're pregnant and looking for ways to unwind or maintain your fitness. Additionally, these low-impact workouts not only help you keep fit but they can actually help you get ready for labor. Read on to learn more about the difference between yoga and pilates, their varying advantages and benefits, and other reminders or tips you should take note of before trying them out.
Should I or Shouldn’t I?
It’s true that during pregnancy, a mama should try her best to relax and destress as this affects not only her but the baby as well. But, that doesn’t mean one can lay on the couch all day while munching on snacks. Doing simple stretches can actually help you relax and unwind too all while helping you keep fit!
For example, yoga and pilates offer targeted activities that might help you strengthen your muscles. For pregnant women, strength training that targets all the major muscle groups is advised. You can find additional benefits listed below:
Benefits
Stronger Pelvic Muscle Floor
Exercises that help strengthen the pelvic floor are really helpful, especially with preventing unintentional urine leaking during your pregnancy and even after, once your little one is born. Pelvic floor exercises are frequently taught in pregnancy-specific yoga and pilates sessions. These assist in toning and strengthening the muscles that support your pelvic floor.
Reduced Back Pain
Pregnancy is a beautiful experience, but it also comes with a handful of aches and pains. One common thing most mamas experience is back pain. An easy way to help relieve this is by doing yoga or pilates.
Make sure to tell your pilates or yoga instructor about it. It is best to have your back pain evaluated by a physician or physiotherapist if you experience back discomfort.
Better Mental Health
If you’re looking for ways to help your mental health, trying some yoga and pilates poses might actually be helpful. That’s because focused breathing and awareness are employed in both exercises. They’re known to reduce stress, improve your mood, and promote relaxation.
Yoga Vs. Pilates
The fact that your toned muscles will promote a comfortable pregnancy and delivery is one of the reasons Pilates is so popular among pregnant mamas. Pilates is renowned for being among the best post-pregnancy methods for regaining your pre-pregnancy figure. Its versatility is an additional benefit.
The exercises can be changed as the pregnancy progresses, allowing you to maintain the advantages while adapting to your body's changing needs. If back pain is a particular problem for you, read our page on back pain during pregnancy for additional information.
Meanwhile, yoga is a multi-disciplined method of prenatal exercise that promotes breathing awareness, flexibility, and mental centering. One of the safest exercise techniques for pregnant mamas is this one. The strength, endurance, and flexibility of the muscles used in birthing increase, and lower back pain, headaches, nausea, and shortness of breath are lessened. It also helps with sleep and reduces anxiety and tension.
Now, if you’re wondering which one you should go for, the answer is that it’s really entirely up to you, mama! Keep doing what you like to do, so if you already enjoy doing Pilates, then you might want to stick to that. But if yoga is your go-to exercise, then you can stick to that too. Just be sure to keep moving, try not to overdo it, and most importantly, enjoy your workout!
But, if you're just starting out, don't commit to a demanding new activity just yet; instead, make an effort to be active every day. Even 30 minutes of walking will pay off by assisting you in getting through labor and returning to form after you give birth to your baby.
Safety & Guidelines
On a normal day, it can be easy to overdo a workout and you might be too sore after to even continue working out. But, when you’re pregnant, you have to remember to take it easy and not overdo any exercise routine. So, whether you choose to do yoga or pilates, you should make sure that your sessions do not involve any poses or movements that make you jump around or bounce a lot, involve you making sudden changes in directions, or risk you toppling over and putting any harsh pressure on your baby.
You should also take note of doing (or avoiding) certain poses during particular trimesters and making sure that you don’t get too hot.
When working out, you have to avoid letting your own body temperature get too high, so if you’re doing yoga or pilates, you should try to avoid practicing them in an overly warm room or environment. Additionally, being in a hot environment can make you weary more quickly. So, you actually have a higher risk of suffering an accident since you become overly tired.
As your pregnancy progresses, you should also observe yourself as only you will know what you can and cannot do. Some exercises or positions are not ideal as you enter the second and third trimesters of pregnancy such as exercises where you lay on your back a lot, certain stretches (like forward lunges), and some poses (such as squats). So, be sure to stay in your comfort zone at all times. If you experience pain or discomfort, stop.
