Pregnancy Pilates

There many postural and anatomical changes during the trimesters, and Pilates prepares the body to maintain strength and integrity of the systems during and post these trimesters. These classes are highly adaptable where safety and education are keys to your physical and mental endurance during your journey. It prepares your body for birth and assists your body with not only a swift recovery but one with the strengthened posture ready to hold your baby afterwards.

There are many benefits of Pilates during pregnancy versus many other forms of exercise. Importantly, Pilates provides pregnant women a safe and effective solution to exercise and condition the body without experiencing an over increase in blood pressure or heart rate, whilst not causing any undue stress on the lax joints.

Pilates offers benefits in many shapes and forms however we wish to highlight the 3 most significant ones.

1. Confidence, knowledge and social outcomes

Each trimester your body and growing baby will require different needs of exercise to adapt to the new requirements of your body. In a friendly atmosphere, you will learn as you exercise gaining a sense of control of the beneficial outcomes that practicing Pilates provides. This allows preparation to manifest into the three C’s: Commitment, Composure and Confidence.

2. Preparation for active labour and birth

Pilates exercises focuses breathing as a tool to control physical and mental changes to ensure success during the strengthening stage towards a better posture. Often changing posture and chemistry affects your energy levels and you feel exhausted. Pilates helps you establish a strong mental and physical foundation which to draw upon during these times and in labour.

3. Safe, Strong, Stable, Simple

Many physical changes occur during your pregnancy which will lead to loosening of ligaments, joints and postural form, which can cause swelling, pelvic and back pain, excess tension, weaknesses and imbalances. The body requires more demand of the pelvic floor, and core stabilisers and Pilates focuses on this with controlled mobility and stability low impact exercises, whilst keeping your heart rate steady.

Many mums-to-be are unaware of the fact that the abdominals and pelvic floor needs to be versatile, stable, strong and stretchy for childbirth. The abdominals need to stretch to avoid recti diastasis (separation of the abdominals) and pelvic floor too to allow your baby to be delivered.

Pilates exercises set you up with strength and alignment to ensure your post recovery is already engrained and established in your body. It is not only beneficial but is required to participate with your new needs in home life, like holding your baby and physically being one with your self again.

First Trimester (1-12 Weeks)

Expectations – You may be feeling some fatigue and nausea and will experience cardiovascular changes. You will need to avoid the body temperature and heart rate raising too high, intensity needs to be less, and shortness of breath may cause you be dizzy so feeling safe and comfortable is the key.

Goals – Abdominal strengthening needs to be reduced and extra stretching of this area will be very beneficial to decrease the risk of you developing Rectus Diastasis. There’s a strong focus on pelvic floor activation, glute, leg, and upper body strength to develop the muscles to carry your growing baby inside your changing posture. Breathing as a foundation to movement and movement to reduce stress is paramount.

Second Trimester (13-26 Weeks)

Expectations – Improvement to your fatigue and nausea levels, and the baby will start to show around this time. Notable postural changes will occur based on your changing centre of gravity; feeling less balanced and coordinated will be common. Many modifications and adjustments to Pilates exercises occur, making them more supported and strategic to help your joints and endurance.

Goals – This stage we focus on achieving balanced muscle development which will help increase your stability, setting your posture up for trimester three whilst having increased body awareness and strength in place for post pregnancy. Conscious deep breathing will be utilised, which will develop a tool during childbirth, but importantly to help with stress and anxiety.

Third Trimester (27 Weeks-Birth)

Expectations – With a growing baby, you may feel exhausted with less energy but more motivated knowing you are on the right path. It’s a great time to take it slower and Pilates exercises will help build that mind body baby connection. Further postural changes occur creating a more lordotic – kyphotic posture, which can shorten the hip flexors and weaken the hamstrings and the glutes.

Goals – Most exercises are now modified to be sitting, side lying or standing and will work towards joint health, circulation, stability. Exercise guidelines will ensure the intensity will be real light, avoiding abdominal and inside thigh exercises. Arm, glute and back strength will be key here, but a pelvic floor activation and release during the workout will be a focus.

Although our goals are based on industry leading guidelines, always be guided by your health care professional and obtain specific exercise information to meet the needs of your personal goals and restrictions during pregnancy.