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BACKGROUNDER:
THE FUSION PILATES FOR PREGNANCY WORKOUT
 While pregnancy is not the time to make rapid or major gains in one’s fitness level, improved posture, coordination and stability are attainable goals during pregnancy. In addition, exercising during pregnancy can strengthen the muscles used in labor and delivery (namely the pelvic floor) and can help you get back the look and function of your pre-pregnancy body, faster. Exercise has many emotional benefits as well, such as the fact that it is a natural stress reliever. Pregnancy is the start of a long journey. Taking the time to care for yourself and for the new life inside of you is a loving gesture not only to yourself, but also to your child.
The Fusion Pilates for Pregnancy workout consists of 25 exercises specifically created by Jennifer Gianni to address the physical and emotional needs of pregnant women. It is designed to address the structural and postural imbalances that commonly result from a pregnant posture. In pregnancy:
- The pelvis tilts forward as a result of the added weight of the pregnant belly, causing the front of the hip to tighten
- The weight shifts forward onto the balls of the feet, causing tightness in the calves
- The lower back shortens because of the forward-tilting posture, which can cause lower back pain, particularly in the later months of pregnancy
- The abdominal muscles become overly stretched as a result of the added weight and size of the pregnant belly
- The upper back rounds and the shoulders roll forward because of the enlargement of the breasts
- The head also juts forward, causing tension in the neck
The program addresses these imbalances while also helping to prepare the body for labor and delivery. The exercises are designed to:
- Strengthen the legs and pelvic floor
- Increase the flexibility of the spine
- Lengthen the sides of the waist
- Lengthen the spine
- Open and stretch the chest and shoulders
- Tone and strengthen the arms to prepare for carrying baby, the stroller and everything else in the diaper bag!
Equally important for the expectant mother, the last exercise in the workout is a long, delicious “shivasana” (or “corpse”) pose to relax the body and quiet the mind.
The workout follows the guidelines for exercise during pregnancy from the American College of Obstetrics and Gynecology (www.acog.org) and includes modifications and safety considerations for each trimester. For more information on Fusion Pilates, please visit www.fusionpilates.com.
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