Good Poshture for pregnancy

Hazel Curry12 April 2012

While her husband hopes to be at the peak of his fitness next month for the World Cup, Victoria Beckham is looking to indulge in her own fitness regime, specifically designed for pregnancy.

Posh Spice, like a lot of celebrities and expectant mums, is taking up Pilates to keep her body trim during and after the pregnancy, and she's chosen one of the UK's top practitioners, Michael King, the founder of the Pilates Institute, to create an exercise regime for her. "The system is perfect for pregnancy," King says, "as it focuses on the areas - abdominal muscles and spine - that are vital to pre and postnatal bodies."

Pilates was devised 70 years ago by a German called Joseph Pilates. Originally used by ballet dancers in New York, it improves flexibility, co-ordination, balance, back and abdominal strength, breathing and posture through a series of specific positions based on tension with either your own body or equipment. Pilates is great for anyone with aches, pains or injuries because supervisors spend a long time ensuring you're in the correct position and each movement is controlled and slow. It is often recommended by osteopaths and physiotherapists.

The emphasis on abdominal muscles and the spine means it is ideal during pregnancy. Carrying a baby requires a lot of abdominal and spinal strength to support the weight of the uterus, reduce the amount the pelvis tilts back (straining the lower back) and prevent the abdominal muscles separating too much. Pilates also increases relaxation, which helps pregnant women to sleep more soundly, gives them energy and boosts circulation, reducing the varicose veins and leg cramps associated with pregnancy.

Labour is easier after a Pilates pregnancy because women have strong abdominal and pelvic-floor muscles, a good breathing technique and increased stamina. Pilates, postpartum, is also good. "A lot of women do the wrong sort of exercise too quickly after giving birth," King says. "This can lead to their abdominal muscles separating even further and never fully recovering. Pilates is great, however, because the movements are very controlled and stretch the abdominals safely.

"Pilates is part of the bigger picture when it comes to fitness. People should pair it with strength training and cardiovascular work. I'd advise mothers-to-be to do Pilates for core stability and spinal strength, yoga for flexibility, cardiovascular training such as walking or swimming and light, low-weight strength training. Remember that your body temperature is already higher than normal when you're pregnant, so you don't want to raise it too much. Avoid anything that works up a really hot sweat. Also, never lift your arms above your head with heavy weights as it really strains the abdominal area."

King advises beginning Pilates before pregnancy so that it's easier on both mother-to-be and teacher. "If you're a beginner and pregnant, it's best to have one-to-one sessions to start with." He also warns never to try Pilates without a teacher when first learning because the point of it is precision, and that requires careful monitoring.

? Pilates Institute, 57 Poland Street, W1, 020 7434 9756 or soho@pilates-institute.co.uk. For a list of qualified Pilates instructors go to www. pilatesinstitute.co.uk. For light strength-training exercises during pregnancy read Have a Baby and Look Better Than Ever by Yinka Thomas and Tonia Buxton, £14.99, Angel Publications.

Seven essential Pilates postures for pregnant women

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