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For Pilates, you want stretchy, breathable fabrics and comfortable clothes that allow you to move freely. At the same time, you don't want anything too loose or too long that you could get caught in or trip on. Popular clothing choices include:  Tank tops and tight t-shirts Yoga pants Shorts or capris-length pants in a spandex-type material Yoga mats aren't just for toting around and looking hip! They actually provide some protection for your bones and joints during floor exercises, and the foam surface provides grip, making it easier to hold poses, and preventing you from injuring yourself or pulling a muscle. To do Pilates mat exercises, you need a large open space and a flat surface. A living room or bedroom will work if you can move some lighter furniture around. Make sure you have enough room to:  Lie down on your back and extend your arms and legs out 90 degrees to the sides.  Stand up and stretch your arms to the ceiling without touching the ceiling. Lie down on your back in the same position (legs stretched out toward one wall and arms stretched out toward the other). A major part of Pilates is learning the controlled breathing, which helps you concentrate, oxygenates the blood, and helps you coordinate your movements. Proper breathing should be practiced throughout the entire workout. To breathe properly for Pilates:  Lie flat on your back with your neck long and relaxed. Place one hand on your ribs and one on your lower abs. Inhale deeply through your nose, pushing air into your abdominals and filling your ribcage. Exhale through the mouth and push the air out by contracting your abdominal muscles. Continue inhaling and exhaling in this way. Along with proper breathing, some of the main tenets of Pilates are being able to center yourself (which helps with relaxation), concentrating your full attention on each motion and controlling every movement, and being aware of proper body alignment and striving to maintain it. Not only will you get a better workout by focusing on these things, but you'll also prevent injuries. Always keep your core engaged during your Pilates workout.

summary: Dress appropriately. Get yourself an exercise mat. Find a space. Learn the proper breathing technique. Know what to work toward.


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Soak the stained portion of the fabric in undiluted white vinegar for 30 minutes. Depending on the size of the stain and the size of the garment, fill a large bowl or wash basin with enough vinegar to cover the stain and allow the fabric to soak. Then launder the garment as you usually would. If the stain remains after washing, do not dry it. Treat it again. Place a paper towel under the stained portion of the item. Spray a liberal amount of aerosol hairspray on the stain. Lightly dab at the stain with another paper towel. The paper towel under the cloth is to keep the stain from soaking through to other portions. This can take some time depending on the amount of ink in the cloth, so repeat the process of spraying and dabbing until the ink is removed. Another option is to spray the stain with enough hairspray to soak it, and then wash as you regularly would. Crush three uncoated aspirin with the back of a spoon and mix into ½ cup of room temperature water. Allow the stained fabric to soak in this mixture for 2-3 hours. Then wash the garment as you usually would. If you are trying to clean protein-based stains, especially blood, hydrogen peroxide and meat tenderizer are both great choices because they break down protein. Apply hydrogen peroxide or equal parts meat tenderizer and water to the stain and let it sit for several minutes. You can rinse the spot clean with water and if the stain remains, apply the hydrogen peroxide or meat tenderizer a second time and allow to sit for longer. Combine four tablespoons of baking soda in ¼ cup of lukewarm water and mix into a paste. Apply this liberally to the stain and rub at it with your finger or a toothbrush. Let the paste sit for a while to work fully. WD-40 is a multipurpose lubricant that you can find at a local department store or home improvement center. While WD-40 won't remove a set-in oil stain itself, it will make the stain fresh again so it's easier to remove with other methods.

summary: Remove grass stains with vinegar. Remove ink stains with hairspray. Remove sweat stains with crushed aspirin and water. Remove blood stains with hydrogen peroxide or meat tenderizer. Mix baking soda and water. Try applying WD-40 to oil stains.


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aintain a healthy weight. Obesity is one of the biggest risks for postpartum hemorrhage, so it's important to maintain a healthy weight throughout your pregnancy. Although you need to gain some weight to ensure that your baby develops healthily, it's important that you don't gain too much weight. Your doctor will tell you how much weight you should expect to gain over the course of your pregnancy. If you are obese and trying to get pregnant, it's a good idea to lose weight before conceiving so that you have a healthier birth. Talk to your healthcare provider to discuss what's best for you. Having healthy levels of iron during your pregnancy is important for preventing anemia and maintaining a healthy pregnancy. Ask your doctor if iron supplements are right for you and follow their recommended dose exactly. You can also add iron-rich foods to your diet during your pregnancy to stay healthy.  Increase your intake of iron-rich foods like leafy green vegetables, beans, red meat, poultry, pork, and peas. Only take iron supplements with your doctor's approval as a surplus of iron can cause liver damage and other health problems. Getting a healthy level of vitamin B-12 can prevent a lowered red blood cell count and reduce your risk of anemia. Ask your doctor if you should be taking this supplement to stay healthy during your pregnancy. If your doctor recommends taking the vitamin, follow the specific dose that they recommend.  Vitamin B-12 supplements can be found at your local pharmacy. Be sure to check the concentration of your B-12 supplements before taking them. Folic acid is an important vitamin that can help prevent birth defects, lowered red blood cell counts, and anemia. Ask your doctor about taking folic acid supplements during your pregnancy. In addition, eat foods that are rich in folic acid like:  Legumes Leafy vegetables Melons Bananas Diagnosing and treating anemia early in your pregnancy can prevent the risk of low birth weight, premature birth, and maternal mortality. Visit your doctor to get screened for the condition, which can be treated simply with iron and vitamin supplements. Tell your doctor if you have experienced any symptoms of anemia, such as :  Weakness Fatigue Chest pain Shortness of breath Pale skin, lips, and nails An irregular heartbeat Cold extremities
summary: . Increase your iron intake to prevent anemia and other complications. Take B-12 supplements for a healthy red blood cell count during pregnancy. Get folic acid through diet or supplements for a healthier pregnancy. Get screened for anemia to prevent postpartum hemorrhage.