Pilates for Pregnancy

Pregnancy is a time for parents to prepare for the addition of a new member to the family. Women should be preparing physically for the constant carrying of a 2.4kg child that occurs post-natally.  In addition, they need to cope with the physical rigours of a constantly changing body (both postural and muscular changes) that is carrying the developing baby.

Pilates is a great form of exercise that can be done right through pregnancy up until the day baby decides it wants to enter the world. Pilates classes can help pregnant ladies strengthen their core by working the muscles of the stomach, back and pelvic floor. This should help to avoid common problems that can occur such as backache, postural imbalances, low-energy levels and poor circulation during pregnancy.

Both mat Pilates and studio Pilates classes are suitable, as long as the correct modifications are done to suit the the body changes during the three trimesters.

Please note that with any form of exercise during pregnancy, it is important to check with your GP first if you are unsure about starting (or continuing) any form of exercise. If you have never practised Pilates before becoming pregnant, you should definitely seek clearance to exercise from your GP, and even wait until after your first scan (12-14 wks) to begin classes.

See below for further information about pregnancy and Pilates (expandable dopdown list maybe?? Or bookmark anchors/ hyperlinks)

Anatomical and physiological adaptations during pregnancy

Pilates instructors are aware of the many anatomical and physiological changes that occur during pregnancy and have been trained to address these changes with appropriate exercises that are safe for the mum and growing bub.  

The main changes in the body that are relevant for Pilates include the following:

• Weight gain – this can increase the force/ stress placed on weight bearing joints such as the hip and knees (can increase by up to 100%) during weight bearing exercise such as walking, jogging and running

• Lumbar lordosis is common due to the growing tummy – there is a shift in the center of gravity, changes in overall posture, sometimes a loss of balance and an increased risk of falling. There is also an increased likelihood of getting low back pain with all of these changes occurring

• Ligamentous laxity due to increased levels of oestrogen – pregnant women may be more prone to sprains and strains

The primary postural points to address for a pregnant client:

When developing either a Pilates mat or studio program, your instructor will take into account the following postural changes to ensure that the Pilates exercises that are provided are suitable for the pregnant woman. The following postural changes are common for most pregnant women:

• Forward head carriage
• Tightening of chest/ possible pain in thoracic extensors
• Gradual loss of functional gluteal activity
• Gradual loss of abdominal strength
• Hyperactivity of hip flexors
• Anterior tilt of pelvis/ tightening of low back
• Hyper-extension of knees
• Cramping in lower legs (peripheral circulation difficulties)
• Flattening of the arches of the feet

It should also be noted that as the baby starts to grow, there is an increased weight that can potentially obstruct the venous return when lying supine.  This is another factor that needs to be considered when tailoring a Pilates program for the woman.

Those dreaded Kegel exercises

As an instructor, every time I ask one of my private clients whether they have been doing their Kegel exercises, I get a sheepish look and more often than not a response along the lines of “yes, I keep meaning to do them”.

They are a very important exercise, especially when progressing through pregnancy and there is increased weight bearing down on the pelvic floor. Any well-educated Pilates instructor should be aware of how to instruct Kegel exercises and therefore it is important you seek out these people because if Kegel exercises are not done correctly, they can aggravate a problem and do more harm than good.

Pregnancy and Pilates mat versus studio classes

Pilates mat classes are a wonderful resource for pre-natal women, however you will need an educated instructor who is able to modify and offer appropriate assists for the full spectrum of clients ranging from a second trimester to the late stages of pregnancy (safely).

You should seek out a pre natal specific mat class to ensure that your needs as a pregnant woman are met and your safety is made the number one priority. Click here to find a prenatal mat class near you.

Pilates studio classes can be much safer during pregnancy as there are a number of different pieces of equipment that can offer variations and assists (when necessary) as the pregnancy progresses.  A Pilates studio program can be individually tailored to the woman’s needs whereas mat classes are more generic and have to cater for the broad spectrum of pre-natal women.

All studio instructors will be trained in working with prenatal women, so if you want to get started now, click here to find a studio instructor near you.

Postnatal Pilates Classes

Postnatal Pilates can recommence after your 6-week health check by your GP or Midwife. If you have had a caesarean, you may have to wait for a longer period of time. These classes can be both mat based and studio based.

Postnatal Pilates aims to rebuild core strength, particularly pelvic floor strength, which tends to weaken after birth. Postnatal Pilates, with the addition of healthy eating and cardio exercise, can also help you to regain your pre?baby shape.

Pilates classes for postnatal women are also a great way to cope with the further postural changes and stresses that the body will experience due to breast-feeding and carrying around your new bub.

To seek out a postnatal class or a studio instructor near you, click here.