Special Pilates for pregnant women

Pilates is ideal for you as pregnant. Because this soft, but yet deep-descending gymnastics supports blood circulation, keeps you moving, thus consciously strengthening muscle areas. Try!

Pilates exercises can be easily followed by the pictures below.

Relaxation in embryonic position

 

 

 

 

 

 

Sit on the bottom thigh and touch your forehead. Arms lie on the floor above the back of the hands next to the body. Take a deep breath and equally back.

Side-by-side relaxation

 

 

 

 

 

 

Alternative for those with a nose: Lie sideways, extend the lower part of your arm, lift the upper part at the chest level. The legs are curled and the feet lie on top of each other. Breathe deeply and equally to the back.

Exercise 1: Warming up

 

 

 

 

 

 

Stand upright, legs open from the waist wide. Shift into a wide curve with extended arms changing while breathing, rub back and leave the shoulders down. Five times everywhere. Then turn your head like a circle, push ing too far in the back while doing so. Keep breathing calmly.

5 times to the right and 5 times to the left.

Exercise 2: Fluffy back

 

 

 

 

 

 

Stand on all fours, his hands are under the shoulders, his knee is open to the hip width and the arms are slightly bent. Take the head slightly down so that it can take over the pelvis and remove the hump while breathing. Slowly, the spinal cord is back to the initial position as you breathe.

Repeat this exercise 5 times.

Exercise 3: Yawning back

 

 

 

 

 

 

Cover the head slightly sideways while breathing on the foot, pull towards the hip, breathe and go back. The arms are slightly oblique. Change to turn left and right.

Turn it all over four times.

Exercise 4: Power for the back

 

 

 

 

 

 

Stay on all fours Lift the left arm and lift the right leg while breathing, look at the intifying. Extend the arm and leg and keep the back straight. When breathing, go back to the initial position and change it to the other side.

Repeat this exercise 5 times.

Exercise 5: Strengthen the waist part

 

 

 

 

 

 

Sit with the legs sewn and hold them under the knee throats with your hands. The back is flat, the shoulders are comfortable. Knock down the pelvis while breathing, and while you do, you knock your head over together. Open up to the top position when breathing.

Repeat this exercise 10 times.

Exercise 6: Shoulder bridge

 

 

 

 

 

 

Lie on your back, legs sewn and arms lie next to the body. As he breathes, the spinal cord rolls and folds until the pelvis is rolled and the shoulder bones are over. Breathe through the nose and the vertebrae roll out, breathing through the mouth while doing so.

Repeat this exercise 5 times.

Exercise 7: Strengthen your legs

 

 

 

 

 

 

Side by side. The lower part of the arms is extended, the upper part is removed at the chest level and the knees are folded. Lift the upper leg with extended and rotate by drawing small circles. The back stays flat, the gaze goes forward and the pelvic floor is tense. Then change direction and continue rotating by circling.

Rotate 15 times in each direction and repeat the exercise on the other side.

Exercise 8: Tvist

 

 

 

 

 

 

Sit with extended legs and put your right foot on the left leg. Now put the arms parallel next to the right knee, the hand surfaces stand on each other. Take the right arm to the back of the Tviste while breathing. In doing so, leave the shoulders loose, keep the back straight and stretch the pelvic base.

Repeat this exercise 10 times and change the side.

Exercise 9: Yawning sideways

 

 

 

 

 

 

Bonding, extend the arms and stretch the pelvis base. Breathe and go back; Pull the elbow into the body, put the shoulders back and extend the arms back to the side. Go to the other side.

Lean all over the place five times.

Exercise 10: Improve your shoulder muscles

 

 

 

 

 

 

Sit upstraight by forming a bond. Rub the right hand on the left ear and pull the head softly to the right. Relax briefly and come back to the middle. Change sides; His hands crossed from behind the head and pull forward. Turn it back on slowly. Breathe your breath in doing this.

The course of exercise.

Exercise 11: Relaxation

 

 

 

 

 

 

Stand upright on the feet, legs are discreble across the hip. From there, move around with shoulders from front to back, draw the shovel bones together while doing so. Change direction. 10 times to the right and 10 to the left. Then pull the shoulders up, breathe through the nose while doing so, hold it briefly and lower them while breathing.

Repeat five times.