As a mom, you may struggle to find a way to include your Pilates routine with that beautiful bump of yours. We know that getting the motivation—or the willpower—to exercise can be extremely difficult while you’re pregnant. We will discuss all things pregnancy and pilates. So is Pilates is good for pregnancy? Buckle up, put on your socks and roll out that mat, because we’re about to find out!
Security measures
Starting pilates while pregnant can be a little overwhelming, so we made sure to let you mama know about Pilates safety precautions! Make sure to cconsult your doctor first. After the green light, check with your instructor to see if you are required to take an introductory/private lesson.
- Make sure you use the equipment for its intended use
- Work only with a qualified instructor
- Keep your body, clothing and hair free from moving parts and springs
- Always make sure the spring and carabiners are correctly positioned and secured (let the instructor know if you’re unsure – they’re there to help and ensure you have a great class!)
Disclaimer: Stop exercising immediately if you experience chest pain, severe discomfort, difficulty breathing, or if you feel faint.
Pilates exercises to avoid during pregnancy
Using a Pilates reformer during pregnancy can be a little scary at first. Understanding all that comes with Pilates and the potential risks is vital. Here’s a breakdown of the type of Pilates exercise you should avoid during each trimester.
First trimester: You may experience morning sickness or severe fatigue. Fortunately, your regular pilates routine is safe for mom and baby. Avoid extreme intensity and go at your own pace. Reduce the amount/intensity of abdominal exercise and go slowly.
Second semester: This is where things can start to get tricky. Avoid strengthening the rectus abdominis (between the sides and front of the pelvis). As your shiny bump gets bigger, we don’t want to tighten this muscle, which could cause rectal dissection (when your abdominal muscles are separated). OH… The labor is enough already, mom.
Avoid inner thigh workouts, lying on your stomach (duh), & lying on back.
Third Quarter: It’s the final stretch and your posture changes drastically. The second trimester guidelines still apply, okay? But now you avoid ALL ab exercises (Personally… I don’t even think I could do that reformer anyway). Be sure to listen to your body and do what feels comfortable.
Fourth Quarter: Baby’s Out, What’s Next for My Pilates Program? As always, consult your midwife/doctor. Some labors require a 6-week period before starting again, or a 12-week period for C-sections. Abdominal exercises and first/second trimester workouts should be avoided.
Hot Pilates while pregnant
This is where it gets a little tricky, Mom. Warm pilates can be done during pregnancy, but check with your doctor first. If your body temperature is too hot and you soak it in the conditioner, things can get messy. It is important not to deliberately raise your body temperature! High temperature is not good for the baby. So turn down that thermostat! Moderation and talking to your doctor first is key!
Pilates in every quarter
Now you’re probably thinking, is Pilates is good for pregnancy? What the hell can I really do then? Luckily it is! Since Pilates is slow, controlled and requires a functional focus, it perfectly complements a prenatal workout. Unless you’re in a high-risk pregnancy, you might have to wait until after delivery, Mom.
First trimester: Good news! In the first trimester, you can resume any routine you had previously. (But remember, turn that volume down!) No more kegals! Pelvic floor muscle activation is highly encouraged/recommended. Here are some other examples you can do: Fallout Bent Knees, Leg Lifts, Half Plank and Hip Roll. Hungry for more? Chat with your Pilates teacher for more guidance and recs.
Second semester: During the second trimester, continue your prenatal exercises. If you feel comfortable, by all means, continue with the first trimester schedule. If you want to add more, you can include some of these exercises in your routine: Modified Swim Prep, Spine Rotation, Squat Side Bends, Side Plank, and Double Leg Raises.
Third Quarter: It’s the final stretch! Your feet may be swollen, you’re preparing for labor and you really need a massage. As mentioned above, in this trimester, avoid all abdominal exercises, inner thigh exercises, and supine presses. But, you can do these killer arm exercises while sitting on the reformer and stretching. And as always, consult your doctor.
Fourth Quarter: Well, the baby is out. You are overjoyed and finally in your fourth trimester! Contact your midwife/doctor before resuming any activity. It is recommended that you can start your treatment again 6 weeks after delivery and 12 weeks after caesarean section. In this trimester, this is one of the best forms of self-care you can do. Not only does Pilates in this trimester promote better posture and promote better body alignment, but it also enhances mind-body awareness. Some examples of the best Pilates workouts for this quarter are: Arm Circles, Wall Squats, Glute Bridge, Leg Circles, and Pendulum Swinging Legs.
For more details on but postpartum exercises, see our blog here.
Will you continue or start your Pilates program during or after pregnancy? What will you focus on during your prenatal pilates?
