The Pilates Method is a type of exercise whereby every movement is carefully controlled for maximum effect. Although this requires concentration, it is still a profoundly relaxing method of exercise and its slow, rhythmic movements are a stress relief in themselves.

The effects of Pilates on the body includes lengthened and toned muscles. For the pregnant woman, Pilates specifically strengthens the back and the pelvic floor, tones the all the muscles and helps one relax physically and mentally.

Because you have about nine extra pints of blood by the end of your pregnancy, your heart has to work much harder to pump it all around your body. The great thing about Pilates exercises is that they do not increase the heart rate which is very important as the foetal heart rate is already substantially higher than the adult's. For this reason, pilates, along with yoga and gentle swimming are all ideal forms of exercise during pregnancy.

Exercise During Pregnancy

During the first trimester, strenuous exercise should be avoided by all pregnant women, because this is the period when miscarriage is most likely. At this time, it is more important to concentrate on improving posture, strengthening the pelvic floor and correct your breathing.

The second trimester is different in that all signs of nausea usually disappear and you generally feel less tired as compared to the first trimester. It is important to exercise correctly in this stage to prevent injury, boost your blood circulation and lymph flow and keep your muscles toned.

The final trimester often feels almost unbearable due to the extra weight. At this stage, exercise can help reduce edema and correct postural imbalances. The relaxation and breathing that is practiced with Pilates, can help you enjoy a profound rest as sleep is often compromised at this stage.

Pelvic Floor Exercises

If you do nothing else during your pregnancy, do pelvic floor exercises. The pelvic muscles support everything that is above them, and during pregnancy, your baby and the extra weight of the uterus increase the load on the pelvic muscles considerably. Strong pelvic floor muscles will help you during labour and will less likely be injured in the process.

The easiest way to feel where your pelvic floor muscles are is by stopping and starting the flow of urine in midstream. You can do pelvic floor exercises just about anywhere - while standing up, while sitting or even while lying down.

Start contracting the muscles for three seconds and then relax. Gradually work up to 10 second holds. You can also contract at different strengths. Start by contracting at maximum effort for a few seconds and then reduce the intensity to 50 percent of your maximum effort. Then try going up to 70 percent and back down to 30 percent. Varying the intensity like this will give you great control and strength.

Be Aware of Your Abdomen

Lie on your back with a cushion underneath your head and your feet up on a chair and your knees bent. Keep a small cushion held between your knees and make sure that you do not have tension in your neck and shoulders. Place your hands on your stomach so that your fingers are barely touching. As you breathe in, the inhalation should reach all the way down to the abdomen and part the fingers. As you breathe out, the fingers should meet again. Each time you breathe in, try to feel the breath filling your entire body. Repeat this at least 10 times.

Relaxation

After a Pilates session, it is strongly advisable to spend 10 to 15 minutes relaxing. This will help reduce stress levels and overcome feelings of tiredness.

Lie down on the floor with your spine as lengthened as possible and your arms close to your sides, palms facing upward. Close your eyes and give yourself a few minutes in which you become aware of the weight of your whole body, spreading out on the floor afer the exercise session.

Begin to feel the relaxation spreading through your body, starting with your toes and moving upwards like a wave. Spend time on each specific body part - first the toes, then the feet, then the ankles.

Feel this wave of relaxation slowly throughout the entire body and be careful not to miss a body part - include the hips and buttocks, the back and stomach, the shoulders and neck, the jaw, chin and throat and even the lips and eyes.

Rid of any thoughts you have and feel the air around you. Deepen your breath and stretch out your arms and legs and wiggle your toes. After a few moments, get up slowly and notice how both relaxed and energized you are!

Doing Pilates with the use of Accessories and without a Machine - an Affordable Option!

Pilates without the use of a machine allows the majority of people who cannot access the often expensive and inconvenient Pilates options, to enjoy Pilates in the comfort of their own home!

You can still enjoy Pilates exercises through a classical - systematic - integrative approach without a Pilates Machine and at a fraction of the cost!

This classical system allows the body time to heal, balance and change naturally through movement. We believe that you can heal chronic weaknesses through their use pilates exercises using the simple and cheap accessories available today. Before long, you will rid of all the compensatory weaknesses that contribute to your chronic injuries.

Painrelievers.com has a good selection of Pilates accessories that are affordable, easy to use and can be ordered online and be in your hands within a couple of days.

Pilates Videos

Pilates is something that you can do in the comfort of your own home, using a well designed instructional video. It is convenient and affordable - before you know it, you will be hooked, feeling renewed energy and a great sense of renewal.

For a huge selection of professional Pilates Videos, visit your local library and get started on an enjoyable Pilates program today - you will notice the difference in a matter of days!

NOTE: if you are PREGNANT, please consult your doctor and physical therapist before starting a pilates exercise program.