Pregnant women Pilates mid-pregnancy

In fact, expectant mothers are suitable for Pilates exercises. Pilates can not only relieve the increased burden on muscles and bones caused by pregnancy, but also reduce body fat and stimulate the healthy growth of the fetus. It can be said to kill two birds with one stone. But there is a difference between Pilates for pregnant women and that for ordinary people. The postures for pregnant women are relatively simpler and less difficult. What kind of Pilates is suitable for pregnant women? Let’s follow the posture points to learn more!

Production of turnaround vaccines

This position helps to strengthen the oblique muscles and flex and stretch the intercostal muscles.

The pregnant woman sits on the activity mat with legs bent, lying on her side facing the tripod; the hand close to the tripod gently presses on the horizontal bar of the tripod; keep the elbows bent and the arms at the sides of the body; breathe in and get ready; breathe in, raise the other arm and push the tripod to the side of the body, turn the head easily, and keep the arms and elbows slightly bent; breathe in, return to the starting point. Repeat the above posture 8-12 times.

Production kneeling hand placement vaccine

It can make the body harmonious and balanced, strengthen the upper back muscles and enhance shoulder strength.

Preparation posture: Pregnant women kneel on the mat surface, legs as wide as hips, heels facing the second toes; hands on the foam roller, elbows straight, arms as wide as shoulders; adjust the neck into a naturally wide position, so that the head, clavicle and coccyx are in the same line.

Start the exercise: breathe in, get ready; breathe in, raise your left hand up; breathe in, breathe out and put your left hand back on the barrel; breathe in, breathe out, raise your right hand up; breathe in; breathe out and put your right hand back on the barrel. Repeat the above posture 8-12 times.

Production of standing cat vaccines

This posture mainly exercises the feet and maintains the flexibility of the spine.

The pregnant woman stands with her feet parallel to each other and as wide as her hips. Bend your legs and stand up, press your hands lightly on the base of your thighs, extend your fingers to the base of your thighs, and lower your shoulders. Breathe in slowly while arching your entire back from neck to tailbone. Then breathe in and straighten your back forward. Repeat the above posture four times.

Production of lunge and leg press vaccine

This exercise mainly exercises the lines of the legs and buttocks.

The pregnant woman stands with her feet parallel to each other and as wide as her hips. Take a big step forward, tuck your butt on the side of your back foot, keep both butts level, and place the door handle on your lower back. The body is stretched into a lunge, keeping the front knee no longer than the toes. Maintain the posture and breathe in slowly for 4 times, tightening your lower abdomen while breathing. Do 4 reps with each leg in front.

Producing banana apple vaccine

The main focus of this exercise is to exercise the back, legs and abdomen.

The pregnant woman lies on her side with her lower leg bent and her lower arm extended forward with her palm facing up. The hand tractor above is on the ground, with its abdomen contracted to support the body. Breathe, count to three, and lift your lower arm, upper body, and upper leg simultaneously. Then breathe, count to three, and learn to put down the door handle and foot. Repeat 4-6 times on each side.