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Seven Benefits of Prenatal Pilates Exercises

So, here we are — as I am writing this I am officially 25-weeks pregnant and it has been quite an experience so far.

 

You can read all you want, study the materials and get sound advice from friends, but I truly believe you cannot understand pregnancy until you actually go through it yourself. The craziest part about it is that everyone’s pregnancies are so different, and women will tell you that’s even true with multiple children. Despite differing pregnancies among women, one consistent variable are the benefits of prenatal pilates exercises. 

 

The Key to a Fit Pregnancy

 

Then we get to the much-debated topic of prenatal pilates exercises, in which case you hear all kinds of things. I have people ask me almost every day “Can you still do pilates while pregnant?” or “Are you sure it’s okay for you to lift that?” My response is always yes.

 

My intention is to workout until the day this baby...

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Top 3 Reasons To Practice Pilates During Pregnancy

I can’t tell you the number of times I’ve heard “Can I do Pilates when I’m pregnant?” YES! And furthermore– YOU SHOULD!

 

 Here are my top 3 reasons why:

 

1. Improved core strength, especially of your transverse abdominis, can help prevent a diastasis recti.  

 

This condition is when the rectus abdominal muscle or “6-pack” muscle separates along the lines alba. In all pregnancies there is a thinning and widening of this fascia as the uterus pushes up against the abdominal wall- but in many women this separation widens greater than the normal 2 finger width and becomes problematic from both a function and aesthetic standpoint. The stronger the deepest layer of abdominal musculature is (the transverse abdominis), the more the rectus will be supported and less likely to separate. Pilates focuses on this deep abdominal layer and can help teach you how to engage your TA more effectively while minimizing...

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Can Pilates Help With Incontinence?

Yes, we said incontinence.
Come on- we wrote a blog about how Pilates will make your sex life better, you think we’re too embarrassed to write about this? Nope! We’re actually writing about this topic because more than one of our clients has disclosed that this is an issue for them- and Pilates can help with incontinence! There are 2 main types of incontinence: stress and urge. Stress incontinence is when you sneeze, or cough or laugh or jump up and down, and urine leaks out. Urge incontinence happens when you have a sudden and intense urge to urinate- even if you went a few minutes prior. There are several other classifications- but these are the two main ones that most people experience. But does it really matter what we call it? The bigger issue is that you’re peeing when you don’t want to and you want to know how to fix it, right?
 
 

What Causes Incontinence?

 

The two most common things that cause stress incontinence in women are...
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Can Pilates Help With Incontinence?

Yes, we said incontinence. Come on- we wrote a blog about how Pilates will make your sex life better, you think we’re too embarrassed to write about this? Nope! We’re actually writing about this topic because more than one of our clients has disclosed that this is an issue for them- and Pilates can help with incontinence! There are 2 main types of incontinence: stress and urge. Stress incontinence is when you sneeze, or cough or laugh or jump up and down, and urine leaks out. Urge incontinence happens when you have a sudden and intense urge to urinate- even if you went a few minutes prior. There are several other classifications- but these are the two main ones that most people experience. But does it really matter what we call it? The bigger issue is that you’re peeing when you don’t want to and you want to know how to fix it, right?
 

What Causes Incontinence?

 

The two most common things that cause stress incontinence in women are pregnancy (pre-...
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Top 10 Pilates Reformer Exercises for Osteoporosis

54 million Americans have low bone mass, placing them at increased risk for osteoporosis. 

Osteoporosis is a disease characterized by too little bone formation, excessive bone loss, or a combination of both, leading to bone fragility and an increased risk of fractures. Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis. (National Osteoporosis Foundation [NOF] 2015). Kind of motivates you to try to prevent this disease right? Well, the good news is- the fact that you’re reading a blog on a Pilates page written by a physical therapist means you’re already in the right place to start taking control of your bone density!

 

Exercises for Bone Density

There are two types of exercises that are important for building and maintaining bone density:  weight-bearing (high or low impact) and muscle-strengthening exercises (U.S. Department of Health and Human...

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Pilates for Runners

Most runners feel their running activities alone provide them with a well rounded exercise program.

However, while running is great cardiovascular work, it can lead to imbalances in the body. Those imbalances can sideline runners and must be addressed in order to continue the activity in a healthy and beneficial way. Pilates is an excellent complement to any runner’s routine as it can help strengthen muscles to allow for decrease stress on the body during running.

 

There are many different kinds of runners. There are marathoners and other distance cravers who may or may not be competitive; there are short distance runners who also may or may not compete and then there are casual runners who just try to fit in a few miles a week to keep their cardiovascular systems in good working order. No matter which type of runner, the same muscle groups are used to propel the body forward. Primarily the hip flexors to pull the top of the leg forward, the quadriceps to extend the...

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Baby on board? 6 Benefits of Pilates during pregnancy

Since Pilates is a low impact workout that increases flexibility, alignment and strength, it’s a wonderful and safe exercise option for mothers to be.

It is ideal for pregnancy because of it’s gentleness on the body while reducing most unwanted side effects of the pregnancy including back pain, poor posture, loss of muscle tone, poor sleep, edema, collapsing foot arches, and ultimately helps with labor and delivery. It can also help boost your mood and energy level too! It is a very adaptable form of exercise that can be modified as your body and abilities change throughout the pregnancy.

 

Here are a few specific areas of focus that Pilates will target for pregnant woman:

 

1. Pilates incorporates pelvic floor work into its workouts. The pelvic is a group of muscles that work to keep organs, and your baby (among other things), inside the body instead of falling out from the force of gravity. Not only do pregnant women need to strengthen the pelvic floor...

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