Pregnancy is an exciting journey filled with many physical and emotional changes. As your body transforms to support the growing life inside you, it is essential to stay active in ways that support your well-being and that of your baby. Pilates is an excellent form of exercise for expecting Moms because it is gentle yet effective. Pilates focuses on core strength, flexibility, and breath control, making it ideal for expectant mothers. This blog post will explore everything you need to know about practicing Pilates during pregnancy, including its many benefits, precautions, and necessary modifications.
Why Pilates is so Amazing During Pregnancy
1. Strengthens Core Muscles:
Pilates is known for its focus on the core, or “powerhouse,” which includes the abdominal muscles, back, and pelvic floor. During pregnancy, the abdominal muscles tend to stretch to make room for a growing baby.
“Pilates post natal was a life saver for pelvic floor and diastasis recti”
2. Reduces Back Pain:
Strengthening the core and muscles around the spine can help provide support to the lower back which reduces pain and improves posture.
“I started before I was pregnant and continued up until I delivered in late May! Helped relieve SI joint and back pain so much, especially in the third trimester. I think it also helped my strength and stamina for delivery as well.”
3. Enhances Flexibility and Mobility: As your baby grows, your body needs to accommodate the increasing weight and size. Pilates can help maintain flexibility and improve joint mobility, making it easier to move and reducing the likelihood of stiffness or injury.
“This is my first pregnancy so I don’t have anything to compare it to, but I consider myself very lucky with still being so mobile and having the strength and endurance to make it through the day.”
4. Prepares Body for Labor:
Pilates emphasizes controlled breathing and mindful movement, as well as engagement of the pelvic floor which can be incredibly beneficial during and after labor. A strong pelvic floor can make delivery and postpartum healing easier. Mindful, controlled breathing taught in Pilates can also help you stay calm and centered throughout delivery as it teaches you how to manage your breathing and focus through discomfort.
“I did pilates throughout my entire 1st pregnancy. I give credit to pilates for helping me to only push for 25 minutes and be able to feel amazing afterwards!!!”
- Supports Mental Health:
The physical benefits of Pilates are complemented by its positive effects on mental well-being. Regular practice can reduce stress, anxiety, and the risk of prenatal depression. It also provides a sense of empowerment as you maintain an active role in your health and the health of your baby.
Contraindications and Precautions
While Pilates is generally safe for most pregnant women, you should ALWAYS speak with your doctor and obtain clearance from them if you plan to do any type of workout. Regardless, there are still some contraindications and precautions to keep in mind.
1. Consult With Your Healthcare Provider: As previously mentioned, before beginning any exercise program, it’s crucial to get the green light from your healthcare provider. They can provide personalized advice based on your health history and pregnancy progression.
2. Avoid High-Intensity Exercises: During pregnancy, it’s important to avoid exercises that are too intense or place undue stress on your body. Pilates routines that involve jumping, rapid movements, or heavy resistance should be avoided.
3. Be Cautious with the Supine Position: After the first trimester, lying flat on your back (the supine position) can put pressure on the vena cava, a major vein that returns blood to the heart. This can cause dizziness, shortness of breath, and decreased circulation to your baby. Most Pilates exercises can be modified to be performed with a wedge apparatus, on your side, in a seated position, or on all fours.
4. Avoid if you have any of the following conditions:
– Extreme under/over weight
– Respiratory disorders
– Severe Anemia
– Poorly managed hypertension
– Poorly managed Type 1 Diabetes
– Cardiac arrhythmia
– Seizure disorder
– Thyroid disorder
4. Listen to Your Body: Pregnancy is not the time to push through discomfort or pain. If an exercise doesn’t feel right, stop immediately and consult your healthcare provider or Pilates instructor. Always prioritize your comfort and safety.
Modifications During Pregnancy
Modifications are essential to safely practicing pilates during your pregnancy. While your instructor should be able to assist you with appropriate modifications, it is good to be aware of some of them yourself so you can feel more comfortable.The modifications may vary depending on the trimester and how far along you are. Generally it is not recommended to lie prone (on the stomach) at any point on from the time you get pregnant to avoid putting any pressure on the growing uterus. Once you reach the 2nd Trimester, you should no longer lie supine (on your back) and limit exercises where the legs are in the air. Once you reach the 3rd trimester, tabletop leg position should be avoided entirely and feet should stay in contact with the floor. Below are some specific modifications you can make to safely practice pilates during pregnancy:
1. Footwork: Footwork on the reformer should be performed with lighter weight, in an inclined position with either the wedge apparatus or seated with the short box behind for support. Other alternatives include footwork on the Chair and side-lying footwork.
2. Bridging: Traditional bridging should be avoided after the first semester. After that, modify it with a decline bridge by supporting the head on a box or the BOSU Ball.
3. Planking: Planking on the reformer in the first trimester can remain the same except to increase resistance slightly more (1 red spring). During the second trimester you should come to the knees and during the third semester, planking should be done on the mat only.
4. Supine Arm Work: This should be done at an incline using the wedge. If rectus diastasis increases past a fingers width, this should be done on the floor at the springboard with feet planted on the ground. You can also do arm work seated with hand weights instead.
5. Jumping on Reformer: After the 1st Trimester, jumping on the reformer is not recommended. Avoid moon jumping (light spring) when imprint position can no longer be maintained and avoid more than 10 minutes lying on your back.
6. Standing on Reformer: Standing on the reformer is not recommended at any point during pregnancy due to risk of falling.
It is important to always listen to your body and notify your instructor if you are feeling any pain or discomfort at any point throughout your session. It is also important to note that you should pay attention as to not overheat during exercise, stay hydrated, and avoid overstretching as increased relaxin can cause joints to become hypermobile/unstable.
Final Thoughts
Pilates is a fantastic way to stay active, strong, and centered during your pregnancy. By focusing on controlled movements, breathwork, and mindful stretching, you can support your body’s changing needs and prepare for the demands of childbirth. Remember to listen to your body, make necessary modifications, and consult with your healthcare provider to ensure a safe and enjoyable Pilates practice.
Whether you’re new to Pilates or a seasoned practitioner, this mindful movement practice can be a valuable tool for maintaining your health and well-being throughout your pregnancy. Embrace the journey and enjoy the benefits that Pilates can bring to you and your growing baby.