Pilates is an execllent form of exercise during pregnancy provided you have the approval of your midwife/doctor and there are no medical complications. The exercises do need to be adapted to the changes in your body due to pregnancy. The hormone relaxin increases to allow your joints to relax for the birth; however this does mean that there is greater instability hence stretches need to be moderated. You lovely 'bump' may mean that it is more difficult to balance. Lying on your front will not be viable and exercises should not be performed lying flat on the back due to the slight possibility of the weight of your 'bump' affecting the flow of blood to the heart. This is why the Pilates exercises need to be adapted for pregnancy. Post-natally, you will need to restrict curling movements to allow the abdomen to strengthen. Leakage of milk may be an issue if you lie on your front and you may feel tired from lack of sleep and the birth. In otherwords, you need tender loving care both pre and post natally rather than a vigorous workout. Hence pregnancy pilates is taught on a one to one basis or in a small group, unless a client has previous pilates experience (when a 1-1 will still be required to go over the pregnancy adaptations) or is prepared to learn the pregnancy adaptations on a one to one basis before attending a general class.  Initially, the stability ball is used for modifications; at a later stage a chair may be used.

It is recommended that those new to Pilates commence after the ante-natal check at the end of the first trimester and have the approval of their medical staff. Post-natally you will need to check with your medical professionals as to when you can resume Pilates, especially if you have undergone a C section as healing time will be required before exercising. Pelvic floor exercises can usually be performed soon after the birth but check with your medical professionasl first. Curling moves and sit up type exercises are not recommended initially after birth until any post-natal separation of rectus has reduced.

Benefits of Pregancy Pilates

• Assists in addressing postural issues which may give rise to back-ache as the weight of the pregnancy increases.
• Promotes a sense of relaxation and well-being.
• A non-impact form of exercise.
• The pelvic floor is strengthened.
• Improved breath control can be benefical in labour.
• Promotes stronger core muscles leading to greater stability during pregnancy.
• Strengthens the abdomen, hips and lower back.
• Strenthens the body for the birth.
• Postnatally, Pilates assists the return to your pre-pregancy shape.
• Assists rehabilitation of pelvic floor.
• Promotes binding of rectus separation.

 

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