A woman has to undergo so many changes during her pregnancy period. Pregnancy issues can be different for different women, but some issues are same for everyone. The pelvic muscles are known to be the most delicate muscles in the women body. These muscles have to bear the weight of the baby. After the pregnancy, these muscles become weak and alignment is compromised; it shifts out of alignment. The health of pelvic floor is the most important factor for any woman after the pregnancy.
After pregnancy, the body starts coming into its normal shape. Of course, it needs lot of rest, good diet, and regular exercise to come into normal form. For pelvic muscles, doctors suggest regular exercises. One of the most effective exercises for pelvic muscles is called pelvic floor exercise, also known as Kegel exercise. Kegel exercises are recommended before, and after the delivery of the baby. However, there are number of other exercises that can help a woman to get her body back into the normal shape.
Pilates-exercises are similar to Kegel exercises, but they are done in many different ways. All the forms of Pilates are very effective to get your body back in shape, but three of them stand out above the rest as most effectual means of restoring the body to its right shape.
Kneeling cat stretch is the first exercise you should perform in regaining strength in the pelvic muscles. This exercise involves your hands, and knees. The process is very simple; breathe in slowly, bend your back, and drop your head down. Hold this stretch before you breathe out, and allow your back fall towards inside with your head up. Falling back towards inside, and when your head has come back to its standing position, you should hold the stretch another time.
Pelvic curl is another fine exercise, which can be done by lying on your back with your hands flat on your hips, and your arms stretched out. Your feet should be horizontal on the floor, and knees should be curved. Put your back in a neutral posture, and calm your body. Afterwards, breathe out slowly, and slowly withdraw your hips away from carpet, level your body from your shoulders to your knees. Close in your abdominal muscles, and permit your pelvis to bend with your lower back coming up from the carpet with your hips.
Then, breathe in, and keep your body absolutely in upright position. Breathe out, and little by little articulate the back in the reverse order, so that you can slowly get your hips, and lower back onto the carpet again. Go back to the position from where you set off.
Single leg stretch looks like a very normal and easy exercise, but it is very helpful for your pelvic muscles. It stretches you abdomen by anchoring your back to the mat, and fetch your knees into your chest. The toe should be in line with your nose, and left leg should be stretched. Right hand should be placed out of left ankle, and your left hand should be within your right knee. With this position, by widening your elbow, you can keep your knee aligned with your hip, knee, and ankle. Raise your chin up to your chest, widen your left leg to the point, it will go with toes gently pointed. You can use pelvictoner to reduce belly weight especially during pregnancy.
Breathe in slowly for two long leg stretches in a single time. Breathe out gradually, change legs, and redo the process on the other side. The whole process has to be redone for 4 to 8 stretches. It will improve the abdominal and pelvic muscle strength.
