Many women agree that Pilates is one of the best exercises to do during and after pregnancy. The main reason that Pilates and pregnancy go hand-in-hand is that the aim of Pilates is to build core strength (while also helping to improve balance, strength, and flexibility). Since Pilates focuses on your core, practicing it on a regular basis can help to improve posture, alleviate backaches, and ultimately help support a more comfortable pregnancy and delivery.
Can I Still Do Pilates While Pregnant
Yes! Pilates is a non-impact workout which means that it is safe to practice during pregnancy. But during the course of your pregnancy, modifications will need to be made to your workout as your body and abilities will change.
Pilates is great during pregnancy for countless reasons including:
Pilates is great during pregnancy for countless reasons including:
- Boosts your mood and energy levels
- Prepares you for childbirth and recovery
- Strengthens and stretches your core muscles
- Helps release stress and relax the body
- Improves circulation and lymph flow
- Reduces strain on your joints
Doing Pilates Safely During Pregnancy
Be More Cautious - As your body changes you might find that you need to be more cautious when doing certain things like getting up and down from a mat on the floor, getting on or off the reformer, or working out on an exercise ball.
Mind Your Position – Once you are into the second trimester, you should avoid doing exercises lying flat on your back. Throughout the second and third trimesters (because of hormonal changes and weight gain) you should avoid exercises on the reformer that involves lying face down or lying on your back. This is recommended because of the possibility of obstructing the blood supply to the baby.
Avoid Overstretching – Hormonal changes during pregnancy promote flexibility in the joints and muscles. Women often experience more strains to their muscles and ligaments during this time so you will want to make sure not to overstretch and work in a smaller range of motion.
Be sure to always let your instructor know that you are pregnant when you take a Pilates class. As with all exercises during pregnancy, if you feel any pain it’s important to stop right away.
Mind Your Position – Once you are into the second trimester, you should avoid doing exercises lying flat on your back. Throughout the second and third trimesters (because of hormonal changes and weight gain) you should avoid exercises on the reformer that involves lying face down or lying on your back. This is recommended because of the possibility of obstructing the blood supply to the baby.
Avoid Overstretching – Hormonal changes during pregnancy promote flexibility in the joints and muscles. Women often experience more strains to their muscles and ligaments during this time so you will want to make sure not to overstretch and work in a smaller range of motion.
Be sure to always let your instructor know that you are pregnant when you take a Pilates class. As with all exercises during pregnancy, if you feel any pain it’s important to stop right away.
Join Our Pilates Class in Houston
At 3D Fitness, we offer Pilates classes that cater to soon-to-be-mothers as well as new moms. We can regularly adjust our sessions based on your doctors’ recommendations and your comfort level. Pilates offers a wide range of benefits during pregnancy and we invite you to join us for a class! If you have any questions about Pilates during pregnancy please do not hesitate to reach out to our team.