prenatal Pilates suitable

In general, exercising during pregnancy can help to ease back pain, maintain posture, increase body awareness and prepare for labour. Regular Pilates practice has also been shown to decrease the need for C-section deliveries, aid recovery and reduce the risk of postpartum complications such as low weight gain and high blood pressure (1).

However, it is important to recognise the changes that occur throughout the three trimesters and adapt your routine accordingly as your pregnancy progresses. During the first trimester, nausea and fatigue are common as your body adapts to hormonal changes. Most exercises can be continued but the intensity of your workouts should be reduced and support props used to avoid overheating your body and elevating your heart rate (2).

As your Prenatal Pilates East Sheen grows and your ribcage expands, compression is put on the diaphragm which can restrict your breathing capacity. Pregnancy pilates teaches lateral breathing which recruits the intercostal muscles that line your ribcage and encourages deeper breathing without placing additional strain on the already restricted diaphragm. (3)

Is prenatal Pilates suitable for beginners?

During the second trimester, you are likely to feel more energetic and can return to your normal exercise routine unless you experience any discomfort or pain. However, it is still advisable to limit exercises that increase abdominal pressure (such as full planks and forward-facing crunches) as these can contribute to diastasis recti or cause a feeling of “hunchback” in your abdomen (3). Instead, choose side-lying or seated exercises with the use of supportive props to ease any strain.

As you enter the third trimester, your uterus will be growing even more and the weight of your baby can affect your balance and centre of gravity. Incorporate more seated and side-lying exercises with the use of support props to keep you comfortable while working on your core strength, pelvic floor muscle activation and stretching the thigh and hip muscles (4).

Pregnancy Pilates classes and sessions will have a warm-up and cool-down session included in the class that will give you the chance to stretch out the tight muscles in your legs, lower back and torso. They will also teach you the proper form for each exercise to prevent injury and ensure that your form is safe for pregnancy.

It is essential to consult your healthcare professional before starting any exercise program while pregnant and that you work with a trained Pilates instructor who is experienced in teaching prenatal Pilates. In addition to a safe and effective pregnancy workout, your instructor will be able to provide you with a range of modifications for exercises that can help you feel confident in navigating your fitness journey while pregnant. For more information on prenatal Pilates, or to find a studio in your area, visit our website.