![\"Hamileler](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-young-woman-exercising-with-green-fitness-ball_23-2148752216-1024x683.jpg\")
<\/figure>\n\n\n\nHamileler pilates yapabilir mi?<\/strong><\/h2>\n\n\n\nHamilelik d\u00f6neminde, daha \u00f6nce bu sistemle \u00e7al\u0131\u015fm\u0131\u015f kad\u0131nlar gibi, hamilelik \u00f6ncesi sporla hi\u00e7 ilgilenmemi\u015f olanlar da pilates yapabilir. Tabii, e\u011fer jinekolog taraf\u0131ndan herhangi bir kontrendikasyon yoksa. Bununla birlikte, hamile kad\u0131nlar\u0131n genel gruplarda egzersiz yapmamalar\u0131 gerekti\u011fini anlamak \u00f6nemlidir. Hamilelik s\u0131ras\u0131nda t\u00fcm egzersizlerin yap\u0131lmas\u0131 m\u00fcmk\u00fcn olmad\u0131\u011f\u0131ndan, hamileler i\u00e7in \u00f6zel pilates derslerine kat\u0131lmak gereklidir. <\/p>\n\n\n\n
En iyi se\u00e7enek, hamile kad\u0131n\u0131n sa\u011fl\u0131\u011f\u0131n\u0131, fiziksel haz\u0131rl\u0131k seviyesini ve hamilelik s\u00fcresini g\u00f6z \u00f6n\u00fcnde bulundurarak, profesyonel bir antren\u00f6r taraf\u0131ndan haz\u0131rlanan bireysel bir programla salonda antrenman yapmakt\u0131r. Program do\u011fru haz\u0131rlan\u0131rsa, hamilelik i\u00e7in pilates sadece tamamen g\u00fcvenli olmakla kalmaz, ayn\u0131 zamanda faydal\u0131d\u0131r. Yine de, antrenman s\u00fcresince kad\u0131nlar\u0131n yeterince su i\u00e7meleri ve dinlenmek i\u00e7in ara vermeleri gerekti\u011fi unutulmamal\u0131d\u0131r. <\/p>\n\n\n\n![\"Hamileler](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-with-fitball-blonde-pregnant-woman-wearing-white-shirt_1157-51540-683x1024.jpg\")
<\/figure>\n\n\n\nHamileler i\u00e7in pilatesin faydalar\u0131<\/strong><\/h2>\n\n\n\nPilates yapman\u0131n temel amac\u0131, bir bebek bekleyen kad\u0131nlar\u0131n hamilelik s\u0131ras\u0131nda ve do\u011fum sonras\u0131nda ortaya \u00e7\u0131kan v\u00fccut fonksiyonlar\u0131yla ilgili sorunlardan ka\u00e7\u0131nmas\u0131na yard\u0131mc\u0131 olacak \u00f6nemli kaslar\u0131 g\u00fc\u00e7lendirmektir. Hamilelik s\u0131ras\u0131nda pilates yapman\u0131n faydas\u0131, d\u00fc\u015f\u00fck etkili egzersizlerle s\u0131rt, kar\u0131n ve pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirme imkan\u0131 sunmas\u0131d\u0131r. Bu a\u015famada, en yayg\u0131n rahats\u0131zl\u0131klar\u0131n risklerini azaltacakt\u0131r. <\/p>\n\n\n\n
Bu \u00f6zel program\u0131n avantajlar\u0131 aras\u0131nda \u015funlar da say\u0131labilir:<\/p>\n\n\n\n
\n- Kan dola\u015f\u0131m\u0131n\u0131n iyile\u015ftirilmesi – bu d\u00f6nemde bacaklarda ve ayaklarda s\u0131v\u0131 tutulmas\u0131n\u0131 \u00f6nler;<\/li>\n\n\n\n
- Pelvik taban ve kar\u0131n duvar\u0131 kaslar\u0131n\u0131n tonlanmas\u0131 \u2013 egzersizler, \u00f6zellikle pilatesi Kegel egzersizleriyle birle\u015ftirirseniz, do\u011fum sonras\u0131 iyi bir sa\u011fl\u0131k durumunu koruman\u0131za yard\u0131mc\u0131 olur;<\/li>\n\n\n\n
- nefes kontrol\u00fc becerisinin kazan\u0131lmas\u0131 – geli\u015fmekte olan fet\u00fcs i\u00e7in \u00f6nemlidir, do\u011fum s\u00fcrecine yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n\n\n\n
Tehlikeli ve g\u00fcvenli hareketler<\/strong><\/h2>\n\n\n\nHamilelikte pilates i\u00e7in trimesterlere g\u00f6re bir dizi s\u0131n\u0131rlama vard\u0131r.<\/p>\n\n\n\n
Hamileli\u011fin erken d\u00f6nemlerinde s\u0131rt kaslar\u0131n\u0131n alt k\u0131sm\u0131ndaki gerginli\u011fi gidermek i\u00e7in s\u0131rt \u00fcst\u00fc yuvarlanmalar uygundur. 1. trimesterden sonra kar\u0131na yap\u0131lan bask\u0131 nedeniyle uzmanlar, s\u0131rt \u00fcst\u00fc yatarak egzersiz yapmay\u0131 tavsiye etmezler \u00e7\u00fcnk\u00fc bu durum, b\u00fcy\u00fck bir bas\u0131n\u00e7 nedeniyle kan damar\u0131 \u00fczerinde ba\u015f d\u00f6nmesi hissine yol a\u00e7abilir.<\/p>\n\n\n\n
2. trimesterde, bu duruma ek olarak neredeyse hi\u00e7bir s\u0131n\u0131rlama yoktur, \u00e7\u00fcnk\u00fc bu d\u00f6nemin ta\u015f\u0131mada en uygun zaman dilimi oldu\u011fu kabul edilir.<\/p>\n\n\n\n
3. trimesterde anne adaylar\u0131n\u0131n egzersiz yaparken kal\u00e7alar\u0131n veya kal\u00e7a kemiklerinin alt\u0131na yast\u0131k koyarak kullanmalar\u0131 gerekir. Bebe\u011fi ta\u015f\u0131rken hareketleri yapmamaya dikkat edin:<\/p>\n\n\n\n
\n- yaralanma riskine kar\u015f\u0131 a\u015f\u0131r\u0131 esnemeler;<\/li>\n\n\n\n
- kar\u0131n \u00fczerinde yap\u0131lan egzersizler;<\/li>\n\n\n\n
- kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131lmas\u0131n\u0131 gerektirenler;<\/li>\n\n\n\n
- nefes tutmay\u0131 gerektirenler.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in nas\u0131l egzersiz yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in pilatese ba\u015flamaya karar verdi\u011finizde, strese girmemek i\u00e7in uzun aralardan sonra egzersiz yapmaktan ka\u00e7\u0131narak d\u00fczenli olarak – haftada 2-3 kez kat\u0131lmak gerekir. Ancak, egzersiz s\u0131kl\u0131\u011f\u0131 \u00f6nerisi daha \u00e7ok yeni ba\u015flayanlar i\u00e7in ge\u00e7erlidir. Hamilelikten \u00f6nce de kat\u0131lanlar daha s\u0131k egzersiz yapabilirler. Ortalama bir antrenman s\u00fcresi yakla\u015f\u0131k yar\u0131m saattir. Egzersizde nefes alma teknikleriyle \u0131s\u0131nmaya ba\u015flan\u0131r. <\/p>\n\n\n\n
Ana b\u00f6l\u00fcm, her bireyin \u00f6zellikleri g\u00f6z \u00f6n\u00fcnde bulundurularak antren\u00f6r taraf\u0131ndan se\u00e7ilen ve s\u0131raya konan egzersizleri i\u00e7erir. Do\u011fru \u015fekilde yap\u0131lmas\u0131na da yard\u0131mc\u0131 olur. Son b\u00f6l\u00fcm, rahatlamay\u0131 hedefler ve ayn\u0131 zamanda yogadaki gibi nefes egzersizlerini i\u00e7erir. Egzersizlerin, \u00f6zellikle nefes alman\u0131n do\u011fru tekni\u011fi \u00f6nemlidir. M\u00fczik; yava\u015f ve rahatlat\u0131c\u0131, hareketler – kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na ve esnetilmesine odaklanarak, yumu\u015fak ve ak\u0131c\u0131d\u0131r.<\/p>\n\n\n\n![\"Hamileler](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-yoga-with-personal-trainer-yoga-trainer-assisting-pregnant-woman-while-doing-exercises-blonde-pregnant-woman-wearing-white-clothes_1157-51552-683x1024.jpg\")
<\/figure>\n\n\n\nHamileler pilateste nelere dikkat etmelidir<\/strong><\/h2>\n\n\n\nHamile kad\u0131nlar pilates yaparken s\u00fcrekli olarak kendi iyi olma h\u00e2llerini kontrol etmelidirler. \u0130kinci trimesterde bile, nefes alman\u0131n daha da s\u0131kla\u015fmad\u0131\u011f\u0131n\u0131, ba\u015f d\u00f6nmesi ya da halsizlik hissinin olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir. Yemek yedikten bir saat sonra egzersizlere ba\u015flamak gerekir. S\u0131rt\u00fcst\u00fc yat\u0131larak yap\u0131lan egzersizler, ilk trimester d\u00e2hil olmak \u00fczere, antrenman program\u0131ndan tamamen \u00e7\u0131kar\u0131l\u0131r. So\u011fuk almak ve sonras\u0131nda hasta olmamak i\u00e7in, pilatesin yoga gibi, karimat veya bir jimnastik mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir. <\/p>\n\n\n\n
Denge egzersizlerinde, her t\u00fcrl\u00fc hareketin s\u0131n\u0131r\u0131na kadar zorlanmas\u0131nda dikkatli olmak gerekir. Kendinizi iyi hissetseniz bile a\u015f\u0131r\u0131ya ka\u00e7mamak \u00f6nemlidir, aksi takdirde yarardan \u00e7ok zarar g\u00f6r\u00fclebilir. T\u00fcm trimestrlerde egzersizler i\u00e7in en uygun pozisyon diz \u00e7\u00f6k\u00fcp ellerinizi yere koyarak yap\u0131lmas\u0131d\u0131r.<\/p>\n\n\n\n
G\u00fcvenlik \u00d6nlemleri<\/strong><\/h2>\n\n\n\nHamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
\n- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
\n- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\nHamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nHamileler i\u00e7in pilatesin faydalar\u0131<\/strong><\/h2>\n\n\n\nPilates yapman\u0131n temel amac\u0131, bir bebek bekleyen kad\u0131nlar\u0131n hamilelik s\u0131ras\u0131nda ve do\u011fum sonras\u0131nda ortaya \u00e7\u0131kan v\u00fccut fonksiyonlar\u0131yla ilgili sorunlardan ka\u00e7\u0131nmas\u0131na yard\u0131mc\u0131 olacak \u00f6nemli kaslar\u0131 g\u00fc\u00e7lendirmektir. Hamilelik s\u0131ras\u0131nda pilates yapman\u0131n faydas\u0131, d\u00fc\u015f\u00fck etkili egzersizlerle s\u0131rt, kar\u0131n ve pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirme imkan\u0131 sunmas\u0131d\u0131r. Bu a\u015famada, en yayg\u0131n rahats\u0131zl\u0131klar\u0131n risklerini azaltacakt\u0131r. <\/p>\n\n\n\n
Bu \u00f6zel program\u0131n avantajlar\u0131 aras\u0131nda \u015funlar da say\u0131labilir:<\/p>\n\n\n\n
\n- Kan dola\u015f\u0131m\u0131n\u0131n iyile\u015ftirilmesi – bu d\u00f6nemde bacaklarda ve ayaklarda s\u0131v\u0131 tutulmas\u0131n\u0131 \u00f6nler;<\/li>\n\n\n\n
- Pelvik taban ve kar\u0131n duvar\u0131 kaslar\u0131n\u0131n tonlanmas\u0131 \u2013 egzersizler, \u00f6zellikle pilatesi Kegel egzersizleriyle birle\u015ftirirseniz, do\u011fum sonras\u0131 iyi bir sa\u011fl\u0131k durumunu koruman\u0131za yard\u0131mc\u0131 olur;<\/li>\n\n\n\n
- nefes kontrol\u00fc becerisinin kazan\u0131lmas\u0131 – geli\u015fmekte olan fet\u00fcs i\u00e7in \u00f6nemlidir, do\u011fum s\u00fcrecine yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n\n\n\n
Tehlikeli ve g\u00fcvenli hareketler<\/strong><\/h2>\n\n\n\nHamilelikte pilates i\u00e7in trimesterlere g\u00f6re bir dizi s\u0131n\u0131rlama vard\u0131r.<\/p>\n\n\n\n
Hamileli\u011fin erken d\u00f6nemlerinde s\u0131rt kaslar\u0131n\u0131n alt k\u0131sm\u0131ndaki gerginli\u011fi gidermek i\u00e7in s\u0131rt \u00fcst\u00fc yuvarlanmalar uygundur. 1. trimesterden sonra kar\u0131na yap\u0131lan bask\u0131 nedeniyle uzmanlar, s\u0131rt \u00fcst\u00fc yatarak egzersiz yapmay\u0131 tavsiye etmezler \u00e7\u00fcnk\u00fc bu durum, b\u00fcy\u00fck bir bas\u0131n\u00e7 nedeniyle kan damar\u0131 \u00fczerinde ba\u015f d\u00f6nmesi hissine yol a\u00e7abilir.<\/p>\n\n\n\n
2. trimesterde, bu duruma ek olarak neredeyse hi\u00e7bir s\u0131n\u0131rlama yoktur, \u00e7\u00fcnk\u00fc bu d\u00f6nemin ta\u015f\u0131mada en uygun zaman dilimi oldu\u011fu kabul edilir.<\/p>\n\n\n\n
3. trimesterde anne adaylar\u0131n\u0131n egzersiz yaparken kal\u00e7alar\u0131n veya kal\u00e7a kemiklerinin alt\u0131na yast\u0131k koyarak kullanmalar\u0131 gerekir. Bebe\u011fi ta\u015f\u0131rken hareketleri yapmamaya dikkat edin:<\/p>\n\n\n\n
\n- yaralanma riskine kar\u015f\u0131 a\u015f\u0131r\u0131 esnemeler;<\/li>\n\n\n\n
- kar\u0131n \u00fczerinde yap\u0131lan egzersizler;<\/li>\n\n\n\n
- kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131lmas\u0131n\u0131 gerektirenler;<\/li>\n\n\n\n
- nefes tutmay\u0131 gerektirenler.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in nas\u0131l egzersiz yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in pilatese ba\u015flamaya karar verdi\u011finizde, strese girmemek i\u00e7in uzun aralardan sonra egzersiz yapmaktan ka\u00e7\u0131narak d\u00fczenli olarak – haftada 2-3 kez kat\u0131lmak gerekir. Ancak, egzersiz s\u0131kl\u0131\u011f\u0131 \u00f6nerisi daha \u00e7ok yeni ba\u015flayanlar i\u00e7in ge\u00e7erlidir. Hamilelikten \u00f6nce de kat\u0131lanlar daha s\u0131k egzersiz yapabilirler. Ortalama bir antrenman s\u00fcresi yakla\u015f\u0131k yar\u0131m saattir. Egzersizde nefes alma teknikleriyle \u0131s\u0131nmaya ba\u015flan\u0131r. <\/p>\n\n\n\n
Ana b\u00f6l\u00fcm, her bireyin \u00f6zellikleri g\u00f6z \u00f6n\u00fcnde bulundurularak antren\u00f6r taraf\u0131ndan se\u00e7ilen ve s\u0131raya konan egzersizleri i\u00e7erir. Do\u011fru \u015fekilde yap\u0131lmas\u0131na da yard\u0131mc\u0131 olur. Son b\u00f6l\u00fcm, rahatlamay\u0131 hedefler ve ayn\u0131 zamanda yogadaki gibi nefes egzersizlerini i\u00e7erir. Egzersizlerin, \u00f6zellikle nefes alman\u0131n do\u011fru tekni\u011fi \u00f6nemlidir. M\u00fczik; yava\u015f ve rahatlat\u0131c\u0131, hareketler – kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na ve esnetilmesine odaklanarak, yumu\u015fak ve ak\u0131c\u0131d\u0131r.<\/p>\n\n\n\n<\/figure>\n\n\n\nHamileler pilateste nelere dikkat etmelidir<\/strong><\/h2>\n\n\n\nHamile kad\u0131nlar pilates yaparken s\u00fcrekli olarak kendi iyi olma h\u00e2llerini kontrol etmelidirler. \u0130kinci trimesterde bile, nefes alman\u0131n daha da s\u0131kla\u015fmad\u0131\u011f\u0131n\u0131, ba\u015f d\u00f6nmesi ya da halsizlik hissinin olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir. Yemek yedikten bir saat sonra egzersizlere ba\u015flamak gerekir. S\u0131rt\u00fcst\u00fc yat\u0131larak yap\u0131lan egzersizler, ilk trimester d\u00e2hil olmak \u00fczere, antrenman program\u0131ndan tamamen \u00e7\u0131kar\u0131l\u0131r. So\u011fuk almak ve sonras\u0131nda hasta olmamak i\u00e7in, pilatesin yoga gibi, karimat veya bir jimnastik mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir. <\/p>\n\n\n\n
Denge egzersizlerinde, her t\u00fcrl\u00fc hareketin s\u0131n\u0131r\u0131na kadar zorlanmas\u0131nda dikkatli olmak gerekir. Kendinizi iyi hissetseniz bile a\u015f\u0131r\u0131ya ka\u00e7mamak \u00f6nemlidir, aksi takdirde yarardan \u00e7ok zarar g\u00f6r\u00fclebilir. T\u00fcm trimestrlerde egzersizler i\u00e7in en uygun pozisyon diz \u00e7\u00f6k\u00fcp ellerinizi yere koyarak yap\u0131lmas\u0131d\u0131r.<\/p>\n\n\n\n
G\u00fcvenlik \u00d6nlemleri<\/strong><\/h2>\n\n\n\nHamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
\n- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
\n- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\nHamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Tehlikeli ve g\u00fcvenli hareketler<\/strong><\/h2>\n\n\n\nHamilelikte pilates i\u00e7in trimesterlere g\u00f6re bir dizi s\u0131n\u0131rlama vard\u0131r.<\/p>\n\n\n\n
Hamileli\u011fin erken d\u00f6nemlerinde s\u0131rt kaslar\u0131n\u0131n alt k\u0131sm\u0131ndaki gerginli\u011fi gidermek i\u00e7in s\u0131rt \u00fcst\u00fc yuvarlanmalar uygundur. 1. trimesterden sonra kar\u0131na yap\u0131lan bask\u0131 nedeniyle uzmanlar, s\u0131rt \u00fcst\u00fc yatarak egzersiz yapmay\u0131 tavsiye etmezler \u00e7\u00fcnk\u00fc bu durum, b\u00fcy\u00fck bir bas\u0131n\u00e7 nedeniyle kan damar\u0131 \u00fczerinde ba\u015f d\u00f6nmesi hissine yol a\u00e7abilir.<\/p>\n\n\n\n
2. trimesterde, bu duruma ek olarak neredeyse hi\u00e7bir s\u0131n\u0131rlama yoktur, \u00e7\u00fcnk\u00fc bu d\u00f6nemin ta\u015f\u0131mada en uygun zaman dilimi oldu\u011fu kabul edilir.<\/p>\n\n\n\n
3. trimesterde anne adaylar\u0131n\u0131n egzersiz yaparken kal\u00e7alar\u0131n veya kal\u00e7a kemiklerinin alt\u0131na yast\u0131k koyarak kullanmalar\u0131 gerekir. Bebe\u011fi ta\u015f\u0131rken hareketleri yapmamaya dikkat edin:<\/p>\n\n\n\n
\n- yaralanma riskine kar\u015f\u0131 a\u015f\u0131r\u0131 esnemeler;<\/li>\n\n\n\n
- kar\u0131n \u00fczerinde yap\u0131lan egzersizler;<\/li>\n\n\n\n
- kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131lmas\u0131n\u0131 gerektirenler;<\/li>\n\n\n\n
- nefes tutmay\u0131 gerektirenler.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in nas\u0131l egzersiz yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in pilatese ba\u015flamaya karar verdi\u011finizde, strese girmemek i\u00e7in uzun aralardan sonra egzersiz yapmaktan ka\u00e7\u0131narak d\u00fczenli olarak – haftada 2-3 kez kat\u0131lmak gerekir. Ancak, egzersiz s\u0131kl\u0131\u011f\u0131 \u00f6nerisi daha \u00e7ok yeni ba\u015flayanlar i\u00e7in ge\u00e7erlidir. Hamilelikten \u00f6nce de kat\u0131lanlar daha s\u0131k egzersiz yapabilirler. Ortalama bir antrenman s\u00fcresi yakla\u015f\u0131k yar\u0131m saattir. Egzersizde nefes alma teknikleriyle \u0131s\u0131nmaya ba\u015flan\u0131r. <\/p>\n\n\n\n
Ana b\u00f6l\u00fcm, her bireyin \u00f6zellikleri g\u00f6z \u00f6n\u00fcnde bulundurularak antren\u00f6r taraf\u0131ndan se\u00e7ilen ve s\u0131raya konan egzersizleri i\u00e7erir. Do\u011fru \u015fekilde yap\u0131lmas\u0131na da yard\u0131mc\u0131 olur. Son b\u00f6l\u00fcm, rahatlamay\u0131 hedefler ve ayn\u0131 zamanda yogadaki gibi nefes egzersizlerini i\u00e7erir. Egzersizlerin, \u00f6zellikle nefes alman\u0131n do\u011fru tekni\u011fi \u00f6nemlidir. M\u00fczik; yava\u015f ve rahatlat\u0131c\u0131, hareketler – kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na ve esnetilmesine odaklanarak, yumu\u015fak ve ak\u0131c\u0131d\u0131r.<\/p>\n\n\n\n<\/figure>\n\n\n\nHamileler pilateste nelere dikkat etmelidir<\/strong><\/h2>\n\n\n\nHamile kad\u0131nlar pilates yaparken s\u00fcrekli olarak kendi iyi olma h\u00e2llerini kontrol etmelidirler. \u0130kinci trimesterde bile, nefes alman\u0131n daha da s\u0131kla\u015fmad\u0131\u011f\u0131n\u0131, ba\u015f d\u00f6nmesi ya da halsizlik hissinin olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir. Yemek yedikten bir saat sonra egzersizlere ba\u015flamak gerekir. S\u0131rt\u00fcst\u00fc yat\u0131larak yap\u0131lan egzersizler, ilk trimester d\u00e2hil olmak \u00fczere, antrenman program\u0131ndan tamamen \u00e7\u0131kar\u0131l\u0131r. So\u011fuk almak ve sonras\u0131nda hasta olmamak i\u00e7in, pilatesin yoga gibi, karimat veya bir jimnastik mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir. <\/p>\n\n\n\n
Denge egzersizlerinde, her t\u00fcrl\u00fc hareketin s\u0131n\u0131r\u0131na kadar zorlanmas\u0131nda dikkatli olmak gerekir. Kendinizi iyi hissetseniz bile a\u015f\u0131r\u0131ya ka\u00e7mamak \u00f6nemlidir, aksi takdirde yarardan \u00e7ok zarar g\u00f6r\u00fclebilir. T\u00fcm trimestrlerde egzersizler i\u00e7in en uygun pozisyon diz \u00e7\u00f6k\u00fcp ellerinizi yere koyarak yap\u0131lmas\u0131d\u0131r.<\/p>\n\n\n\n
G\u00fcvenlik \u00d6nlemleri<\/strong><\/h2>\n\n\n\nHamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
\n- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
\n- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\nHamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Hamileler i\u00e7in nas\u0131l egzersiz yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\nHamileler i\u00e7in pilatese ba\u015flamaya karar verdi\u011finizde, strese girmemek i\u00e7in uzun aralardan sonra egzersiz yapmaktan ka\u00e7\u0131narak d\u00fczenli olarak – haftada 2-3 kez kat\u0131lmak gerekir. Ancak, egzersiz s\u0131kl\u0131\u011f\u0131 \u00f6nerisi daha \u00e7ok yeni ba\u015flayanlar i\u00e7in ge\u00e7erlidir. Hamilelikten \u00f6nce de kat\u0131lanlar daha s\u0131k egzersiz yapabilirler. Ortalama bir antrenman s\u00fcresi yakla\u015f\u0131k yar\u0131m saattir. Egzersizde nefes alma teknikleriyle \u0131s\u0131nmaya ba\u015flan\u0131r. <\/p>\n\n\n\n
Ana b\u00f6l\u00fcm, her bireyin \u00f6zellikleri g\u00f6z \u00f6n\u00fcnde bulundurularak antren\u00f6r taraf\u0131ndan se\u00e7ilen ve s\u0131raya konan egzersizleri i\u00e7erir. Do\u011fru \u015fekilde yap\u0131lmas\u0131na da yard\u0131mc\u0131 olur. Son b\u00f6l\u00fcm, rahatlamay\u0131 hedefler ve ayn\u0131 zamanda yogadaki gibi nefes egzersizlerini i\u00e7erir. Egzersizlerin, \u00f6zellikle nefes alman\u0131n do\u011fru tekni\u011fi \u00f6nemlidir. M\u00fczik; yava\u015f ve rahatlat\u0131c\u0131, hareketler – kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na ve esnetilmesine odaklanarak, yumu\u015fak ve ak\u0131c\u0131d\u0131r.<\/p>\n\n\n\n<\/figure>\n\n\n\nHamileler pilateste nelere dikkat etmelidir<\/strong><\/h2>\n\n\n\nHamile kad\u0131nlar pilates yaparken s\u00fcrekli olarak kendi iyi olma h\u00e2llerini kontrol etmelidirler. \u0130kinci trimesterde bile, nefes alman\u0131n daha da s\u0131kla\u015fmad\u0131\u011f\u0131n\u0131, ba\u015f d\u00f6nmesi ya da halsizlik hissinin olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir. Yemek yedikten bir saat sonra egzersizlere ba\u015flamak gerekir. S\u0131rt\u00fcst\u00fc yat\u0131larak yap\u0131lan egzersizler, ilk trimester d\u00e2hil olmak \u00fczere, antrenman program\u0131ndan tamamen \u00e7\u0131kar\u0131l\u0131r. So\u011fuk almak ve sonras\u0131nda hasta olmamak i\u00e7in, pilatesin yoga gibi, karimat veya bir jimnastik mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir. <\/p>\n\n\n\n
Denge egzersizlerinde, her t\u00fcrl\u00fc hareketin s\u0131n\u0131r\u0131na kadar zorlanmas\u0131nda dikkatli olmak gerekir. Kendinizi iyi hissetseniz bile a\u015f\u0131r\u0131ya ka\u00e7mamak \u00f6nemlidir, aksi takdirde yarardan \u00e7ok zarar g\u00f6r\u00fclebilir. T\u00fcm trimestrlerde egzersizler i\u00e7in en uygun pozisyon diz \u00e7\u00f6k\u00fcp ellerinizi yere koyarak yap\u0131lmas\u0131d\u0131r.<\/p>\n\n\n\n
G\u00fcvenlik \u00d6nlemleri<\/strong><\/h2>\n\n\n\nHamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
\n- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
\n- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\nHamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\nHamileler pilateste nelere dikkat etmelidir<\/strong><\/h2>\n\n\n\nHamile kad\u0131nlar pilates yaparken s\u00fcrekli olarak kendi iyi olma h\u00e2llerini kontrol etmelidirler. \u0130kinci trimesterde bile, nefes alman\u0131n daha da s\u0131kla\u015fmad\u0131\u011f\u0131n\u0131, ba\u015f d\u00f6nmesi ya da halsizlik hissinin olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek \u00f6nemlidir. Yemek yedikten bir saat sonra egzersizlere ba\u015flamak gerekir. S\u0131rt\u00fcst\u00fc yat\u0131larak yap\u0131lan egzersizler, ilk trimester d\u00e2hil olmak \u00fczere, antrenman program\u0131ndan tamamen \u00e7\u0131kar\u0131l\u0131r. So\u011fuk almak ve sonras\u0131nda hasta olmamak i\u00e7in, pilatesin yoga gibi, karimat veya bir jimnastik mat\u0131 \u00fczerinde yap\u0131lmas\u0131 \u00f6nerilir. <\/p>\n\n\n\n
Denge egzersizlerinde, her t\u00fcrl\u00fc hareketin s\u0131n\u0131r\u0131na kadar zorlanmas\u0131nda dikkatli olmak gerekir. Kendinizi iyi hissetseniz bile a\u015f\u0131r\u0131ya ka\u00e7mamak \u00f6nemlidir, aksi takdirde yarardan \u00e7ok zarar g\u00f6r\u00fclebilir. T\u00fcm trimestrlerde egzersizler i\u00e7in en uygun pozisyon diz \u00e7\u00f6k\u00fcp ellerinizi yere koyarak yap\u0131lmas\u0131d\u0131r.<\/p>\n\n\n\n
G\u00fcvenlik \u00d6nlemleri<\/strong><\/h2>\n\n\n\nHamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
\n- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
\n- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\nHamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Hamilelikte pilates, beklenen anne adaylar\u0131 i\u00e7in en \u00e7ok \u00f6nerilen fiziksel aktivitelerden biri olmas\u0131na ra\u011fmen, belirli risklerden yoksun de\u011fildir. Bu nedenle, hamile kad\u0131n\u0131n \u00f6nceden doktoruna dan\u0131\u015fmas\u0131 ve yaln\u0131zca bir profesyonelin rehberli\u011finde egzersiz yapmas\u0131 gerekmektedir. Hem erken d\u00f6nemlerde hem de 3. trimesterde belirli hareketler yasakt\u0131r, yaln\u0131zca uzman taraf\u0131ndan izin verilen hareketler yap\u0131labilir. <\/p>\n\n\n\n
Baz\u0131 durumlarda hamileler i\u00e7in pilates \u00f6nerilmez. Bunlar aras\u0131nda:<\/p>\n\n\n\n
- \n
- mevcut d\u00fc\u015f\u00fck tehdidi;<\/li>\n\n\n\n
- plasenta previa riski;<\/li>\n\n\n\n
- a\u011f\u0131r seyreden toksikoz;<\/li>\n\n\n\n
- d\u00fc\u015f\u00fckler ve erken do\u011fum \u00f6yk\u00fcs\u00fc;<\/li>\n\n\n\n
- zaman zaman ortaya \u00e7\u0131kan kanamalar;<\/li>\n\n\n\n
- “polihidramnios” tan\u0131s\u0131;<\/li>\n\n\n\n
- y\u00fcksek kan bas\u0131nc\u0131n\u0131n varl\u0131\u011f\u0131;<\/li>\n\n\n\n
- tan\u0131 konmu\u015f kardiyovask\u00fcler sistem bozukluklar\u0131;<\/li>\n\n\n\n
- egzersizlerin sonunda ya\u015fanan kramp benzeri a\u011fr\u0131lar.<\/li>\n<\/ul>\n\n\n\n
Hamileler i\u00e7in Pilates Egzersizleri: 1. Trimester<\/strong><\/h2>\n\n\n\n
1. trimesterdaki antrenmanlar, hatal\u0131 se\u00e7ilmi\u015f bir y\u00fck\u00fcn d\u00fc\u015f\u00fck riskini art\u0131rmamas\u0131 i\u00e7in e\u011fitmen g\u00f6zetiminde yap\u0131l\u0131r. Hamileler i\u00e7in pilates egzersizleri \u015funlard\u0131r:<\/p>\n\n\n\n
- \n
- Ayakta, bacaklar hafif\u00e7e aral\u0131kl\u0131, kollar v\u00fccut boyunca uzanm\u0131\u015f, g\u00f6\u011f\u00fcsle derin bir nefes al\u0131n, \u00abkaburgalar ayr\u0131lmadan\u00bb \u00f6nce. Ard\u0131ndan, kar\u0131nla nefes alarak omurgay\u0131 yukar\u0131 do\u011fru uzat\u0131n.<\/li>\n\n\n\n
- Ayakta ba\u015f\u0131n\u0131z\u0131 sola-sa\u011fa, arkaya-\u00f6ne e\u011fin, sa\u011fdan sola ve tersine d\u00f6nd\u00fcrme hareketleri yap\u0131n, ba\u015f\u0131n\u0131z\u0131n geriye d\u00fc\u015fmemesine dikkat edin.<\/li>\n\n\n\n
- D\u00fcz kollar\u0131 yanlara a\u00e7\u0131n, v\u00fccudu uzatarak derin bir nefes al\u0131n. Kollar\u0131 indirirken nefes verin.<\/li>\n\n\n\n
- D\u00f6rt ayak pozisyonunda, sa\u011f kol ve sol baca\u011f\u0131 ayn\u0131 anda yumu\u015fak hareketlerle kald\u0131r\u0131n, ard\u0131ndan sol kol ve sa\u011f baca\u011f\u0131 kald\u0131r\u0131n.<\/li>\n\n\n\n
- Ayn\u0131 pozisyonda \u00abkedi\u00bb hareketlerini yap\u0131n.<\/li>\n\n\n\n
- Lotus pozisyonunda veya ba\u015fka rahat bir pozisyonda otururken, s\u0131rt\u0131 d\u00fczle\u015ftirip sa\u011fa-sola d\u00f6n\u00fcn.<\/li>\n<\/ul>\n\n\n\n
2-3. trimesterde pilatesin \u00f6zellikleri<\/strong><\/h3>\n\n\n\n
Hamileler i\u00e7in pilates yapmak i\u00e7in en rahat d\u00f6nem 2. trimesterdir. Bu s\u00fcrede, bebe\u011fin rahimde do\u011fru pozisyon almas\u0131na yard\u0131mc\u0131 olan \u00f6zel hareketler eklenmi\u015f birinci trimester i\u00e7in olan kompleks egzersizler yap\u0131l\u0131r – ba\u015f a\u015fa\u011f\u0131 pozisyon. \u00d6rne\u011fin, dizler ve dirsek eklemleri \u00fczerine e\u011filerek d\u00f6rt ayak \u00fczerinde durup, derin ve d\u00fczenli nefes alarak, bu pozisyonda 10-15 dakika kal\u0131n.<\/p>\n\n\n\n
Fitball \u00fczerinde oturup bacaklar\u0131 geni\u015f\u00e7e a\u00e7arak 10-15 dakika boyunca topu kal\u00e7alarla sa\u011fa sola yuvarlayabilirsiniz. Pelvik taban\u0131 g\u00fc\u00e7lendirmeye 10 dakikal\u0131k top \u00fczerinde yap\u0131lan germe egzersizi yard\u0131mc\u0131 olur. <\/p>\n\n\n\n
Perineumdan en y\u00fcksek noktaya kadar ve yava\u015f gev\u015feme ile. Rahats\u0131z edici hisler ortaya \u00e7\u0131karsa derhal egzersizleri b\u0131rak\u0131p doktora ba\u015fvurmak gerekir. 3. trimesterde y\u00fckleri azalt\u0131n. Hamileler i\u00e7in pilates dersleri hi\u00e7bir kontraendikasyonun olmad\u0131\u011f\u0131 durumlarda yap\u0131lmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Hamilelikte pilates, hamilelik s\u0131ras\u0131nda fiziksel aktivitelerini azaltmak istemeyen kad\u0131nlar i\u00e7in en iyi \u00e7\u00f6z\u00fcm olacakt\u0131r. Bu pilates t\u00fcr\u00fcn\u00fcn temel egzersizleri, pelvis taban\u0131, kar\u0131n ve s\u0131rt kaslar\u0131n\u0131…<\/p>\n","protected":false},"author":11,"featured_media":7625,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[757,739],"tags":[],"class_list":["post-10924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gebelik-tr","category-kadin-sagligi-tr"],"yoast_head":"\n
Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131<\/title>\n<meta name=\"description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\" \/>\n<meta property=\"og:description\" content=\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-02 09:43:10+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-01 17:25:10+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"986\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"},\"wordCount\":1425,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"articleSection\":[\"Gebelik\",\"Kad\u0131n Sa\u011fl\u0131\u011f\u0131\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"url\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\",\"name\":\"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"datePublished\":\"2021-12-02 09:43:10+00\",\"dateModified\":\"2025-06-01 17:25:10+00\",\"description\":\"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.\",\"inLanguage\":\"ru-RU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg\",\"width\":1480,\"height\":986,\"caption\":\"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/momslab.app\/blog\/#website\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"name\":\"MomsLab\",\"description\":\"MomsLab\",\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/momslab.app\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"ru-RU\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/momslab.app\/blog\/#organization\",\"name\":\"MomsLab\",\"url\":\"https:\/\/momslab.app\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"contentUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg\",\"width\":1024,\"height\":1024,\"caption\":\"MomsLab\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/groups\/411203776330965\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\",\"name\":\"Evgeniya Sikach\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"ru-RU\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g\",\"caption\":\"Evgeniya Sikach\"},\"url\":\"https:\/\/momslab.app\/blog\/author\/evgeniya\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","robots":{"index":"index","follow":"nofollow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_locale":"ru_RU","og_type":"article","og_title":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","og_description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","og_url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","og_site_name":"MomsLab","article_publisher":"https:\/\/www.facebook.com\/groups\/411203776330965\/","article_published_time":"2021-12-02 09:43:10+00","article_modified_time":"2025-06-01 17:25:10+00","og_image":[{"width":1480,"height":986,"url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","type":"image\/jpeg"}],"author":"Evgeniya Sikach","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c":"Evgeniya Sikach","\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f":"7 \u043c\u0438\u043d\u0443\u0442"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#article","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"author":{"name":"Evgeniya Sikach","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71"},"headline":"Hamileler \u0130\u00e7in Pilates: Faydalar, Avantajlar, \u0130ncelikler ve \u00d6nlemler","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","mainEntityOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"},"wordCount":1425,"commentCount":0,"publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","articleSection":["Gebelik","Kad\u0131n Sa\u011fl\u0131\u011f\u0131"],"inLanguage":"ru-RU"},{"@type":"WebPage","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","url":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/","name":"Hamileler i\u00e7in Pilates: Neleri g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131 ve nas\u0131l yap\u0131lmal\u0131","isPartOf":{"@id":"https:\/\/momslab.app\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"image":{"@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage"},"thumbnailUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","datePublished":"2021-12-02 09:43:10+00","dateModified":"2025-06-01 17:25:10+00","description":"Pilates, hamile kad\u0131n\u0131n s\u0131rt, pelvik taban ve kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmesine yard\u0131mc\u0131 olan en pop\u00fcler egzersiz t\u00fcrlerinden biridir. Egzersizlerden nas\u0131l fayda sa\u011flanaca\u011f\u0131 konusunda uzman bilgi verir.","inLanguage":"ru-RU","potentialAction":[{"@type":"ReadAction","target":["https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/"]}]},{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/tr\/hamileler-icin-pilates\/#primaryimage","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2021\/12\/pregnant-woman-doing-exercise_23-2147784901.jpg","width":1480,"height":986,"caption":"\u041f\u0438\u043b\u0430\u0442\u0435\u0441 \u0434\u043b\u044f \u0431\u0435\u0440\u0435\u043c\u0435\u043d\u043d\u044b\u0445"},{"@type":"WebSite","@id":"https:\/\/momslab.app\/blog\/#website","url":"https:\/\/momslab.app\/blog\/","name":"MomsLab","description":"MomsLab","publisher":{"@id":"https:\/\/momslab.app\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/momslab.app\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ru-RU"},{"@type":"Organization","@id":"https:\/\/momslab.app\/blog\/#organization","name":"MomsLab","url":"https:\/\/momslab.app\/blog\/","logo":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","contentUrl":"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/multicolor.jpg","width":1024,"height":1024,"caption":"MomsLab"},"image":{"@id":"https:\/\/momslab.app\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/groups\/411203776330965\/"]},{"@type":"Person","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71","name":"Evgeniya Sikach","image":{"@type":"ImageObject","inLanguage":"ru-RU","@id":"https:\/\/momslab.app\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ccdada416314464bd2191de7a54359e9c9254f8728650e91a579433cfc3ee769?s=96&d=mm&r=g","caption":"Evgeniya Sikach"},"url":"https:\/\/momslab.app\/blog\/author\/evgeniya\/"}]}},"_links":{"self":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/comments?post=10924"}],"version-history":[{"count":1,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions"}],"predecessor-version":[{"id":10925,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/posts\/10924\/revisions\/10925"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media\/7625"}],"wp:attachment":[{"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/media?parent=10924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/categories?post=10924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/momslab.app\/blog\/wp-json\/wp\/v2\/tags?post=10924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}