Training during pregnancy is safe for women as long as it is done safely.
Your personal trainer in Dubai should be able to create a safe workout program for you and monitor you during your exercises. Some of Dubai’s best personal trainers specialize in pre and post-natal fitness which is an added advantage for pregnant women in Dubai.
Pilates is becoming very popular in Dubai as a low impact training and workout method. Doing pilates is a great way to strengthen the core and the tummy and also the back and the pelvic floor. Due to extra pressure and weight on the joints, working on these muscles have an impact during pregnancy. Pilates helps the lower back, improves weak pelvic floor strength, balance and also helps to reduce stress and relax the body with the deep breathing technique during the exercises.
Pilates training in Dubai helps with pregnancy.
The first and the last trimester is always the toughest when it comes to working out during pregnancy. There are always many options to modify the exercises for a pregnant client.
After the fist trimester, we should avoid doing exercises that exert some amount of pressure on the rectus abdominus, like lifting the chest up from the floor and crunch.
Also after the first trimester we should avoid spending too much time lying on the back, and also lying on the tummy.
The solution is modified workout programs like kneeling position for example.
Pregnant women in Dubai need to take sensible precautions when it comes to training and exercise. Few pilates exercises should be avoided and modified during pregnancy.
Roll ups, criss cross, swimmer (what can be done in a kneeling position)
One hundred (also has a modified kneeling position option)
Pilates plank and push ups can be performed until late during the pregnancy but it depends on the strength level as the pelvis has to be lifted to support the belly.
This exercise can also be modified with a hoover plan position.
The amount of times pre natal clients in Dubai do Pilates to get the best benefits.
Recommended 2-3 times a week, but it also depends from the client fitness level. Whether or not they have been very active before pregnancy. There is no harm to continue with moderate exercise 4-5 times a week, if they have been active. These can be a mix of pilates, resistance and cardio training.
List of the top 5 pilates poses pre natal women in Dubai should do that are good during all trimesters.
- Pelvic tilts – which helps to strengthen the lower back
- The bridge – this exercise helps to stretch the hips and strengthen the back and the hamstrings
- Tight stretch – strengthen abdominal muscles, lower back, and buttocks
- Upper back stretch – helps to improve posture and stretches the back and the chest
- Plank – strengthen the shoulders , abdominals , tights and pelvic floor
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