Tips for keeping in shape during pregnancy

Keeping in shape during your pregnancy can be difficult. Follow these simple steps to keep fit and healthy.

Pilates is the perfect form of exercise to keep you healthy and happy while you are pregnant as well as after you have given birth. Alongside your general happiness pregnancy can sometimes be challenging: feeling heavy, not sleeping well and mulling over various choices can make you feel tired or drained. Specially adapted Pilates exercises can help support your changing body and give you a great sense of well-being and confidence.

Pilates was developed during the last century by a brilliant German called Joseph Pilates. For years it had been the well-kept secret of dancers and athletes. In the last 30 years Pilates has spread all over the world and today it is the not-so-well-kept secret of millions of people who enjoy it on a regular basis.

Whether you’re carrying a bump or busy attending to your baby’s needs it’s easy to forget about your own body. Remember to pay attention to your posture – Keep your knees soft when you’re standing and pull your tummy in to avoid excessive arching of the lower back.

With the extra weight of pregnancy your upper body can get tensed and tight. Try to open up your chest as much as you can by stretching your arms up and backwards and taking a deep breath in. Do this stretch when you wake up, when you wait for the kettle to boil, or while waiting for the bus …

When you feel tension in your neck - sit tall, pull your tummy in and roll your shoulders backwards 5 times. Do it slowly while taking deep breaths and see how good it feels.

It’s normal to feel out of breath during the second and third trimesters. You are supposed to be breathing for two… yet your bump is restricting the movement of your diaphragm and your rib cage begins to expand to accommodate for the lack of abdominal space. If you feel breathless, lean your back against a wall (legs wide and knees bent). Pull your tummy in and reach your right arm towards the ceiling. Now breathe deep into your right side. Do the same on the other side.

Feet and calf cramps are ‘joys’ you share with many other pregnant women. Simple stretches and mobilisation exercises can help a lot in relieving these annoying symptoms. At the end of a long day self-message your feet, or better yet get someone to do it for you …

Keeping your pelvic floor strong during the pregnancy will do wonders to your recovery after the birth. Try to practice little but often every day – you can do it anywhere, anytime.

If you are feeling healthy and capable you can do Pilates throughout your pregnancy. Please make sure not to do anything that makes you feel uncomfortable. If you are worried about anything always consult your doctor or midwife. Always listen to your body and trust your intuition!

Thanks to Pilates on Demand for these great tips. Why not try:

- Watch the PilatesOD video (suitable for the second trimester)
- Visit the PilatesOD pregnancy section

- Read more tips on pregnancy exercise