Can I Continue Pilates During Pregnancy?
Thursday, February 25th, 2010
By Deborah Slade, APOGEE Pilates Instructor
Yes, and in fact, Pilates is one of the best exercise regimens you can practice during pregnancy. Because Pilates is designed to strengthen the abdominals, back and pelvic floor muscles, it provides wonderful support during the months that your body is changing. Also, the kind of breathing practiced in Pilates (posterior lateral breathing) helps create room for the baby to grow. In fact, Pilates conditions the entire body in a way that can help prepare you for labor and the physical demands of new motherhood.
While pregnancy is not the time to start a new exercise regimen, if you are already a Pilates student you can work safely right up until delivery. Since you’ll need to adapt your workout somewhat as your body changes, we recommend that you work with a Pilates instructor who has training and experience with working with pregnant women. Here’s what you can expect during your pregnancy Pilates workouts:
First Trimester
Assuming the pregnancy is healthy, your Pilates workout does not have to change during the first trimester. But, it probably will if you suffer from the fatigue and nausea that so many women experience. The key is to listen to your body. On some days you may be able to handle a vigorous workout, while on others you might need stretching and relaxation. Since the waist is already expanding, abdominal exercises are often more difficult to execute, which may mean modifying your positions or reducing the number of repetitions. You should never exercise to the point of exhaustion since this will diminish the oxygen supply to you and the baby, rest on extremely hot days, and make sure to eat well and stay hydrated.
Second Trimester
By the second trimester, you may feel better and more energized. If so, your Pilates workout can return to its original intensity, even if positions change. Prone exercises are still safe, but many mothers-to-be feel uncomfortable lying on their stomachs by this time. Since the weight of the fetus can compress a large vein when lying on your back, you’ll do no more than two supine exercises in a row—elevating the head with a small pillow if you experience any dizziness. Toward the fifth and six months, movements that compress the abdomen will be replaced by those that stabilize the hamstrings, gluteus, inner thigh and back muscles. And, you’ll take extra care while stretching since the ligaments are starting to get extremely loose as your hormones prepare your body for labor.
Third Trimester
Moderation is the key for the third trimester. With a large belly now in the way and lower energy levels, your workout will be restricted. But, it can still include all of the apparatus and be very thorough and effective. Like from the start, it’s all about listening to your body so you don’t over-tax yourself or the baby. The sessions can be shorter and include lots of standing work to improve balance, as well as gentle stretches and relaxation exercises to keep you fit and positive until the big day.
No two pregnancies are alike. One of the beauties of Pilates is that a workout can accommodate any skill level and change in the body during a normal pregnancy. With the guidance of an experienced instructor, you’ll be in the best shape of your life as you face one of the greatest and most rewarding challenges of your life.
