Can I Do Pilates While Pregnant?

Pilates, with some modifications, is not only safe to do while pregnant, it’s really the best thing you CAN do! Here’s why:

IT’S LOW-IMPACT
Its low-impact nature makes this form of exercise ideal for the prenatal population. Low-impact exercises get your heart rate up slowly and causes less pressure on your joints than high-impact workouts. Pregnant mamas usually get winded more easily from the added weight of the growing baby, uterus and increased fluid volume, not to mention the awkward positioning baby may sometimes have while pressing into mama’s organs and ribs! Because of the added weight, joints in the body are under increased stress. Low-impact workouts are, therefore, a wonderful option!

IT TAKES CARE OF YOUR JOINTS
When pregnant, joints in the spine, hips and legs are under increased stress from the added weight. To help keep these joints healthy and pain-free, it’s important to strengthen the muscles around the joints for increased support, and it’s crucial to keep these muscles flexible to allow for full range of motion. Pilates focuses on both muscle strengthening and joint mobility.

IT PREPARES YOU FOR CHILDBIRTH AND THE FOURTH TRIMESTER
Pilates is all about the Core, and having a balanced one throughout the pre and postnatal stages will make a big difference! Pilates helps strengthen the deep core muscles, and having strong abdominals has been proven to help shorten the duration of the pushing stage in vaginal birth. Strong abs will also make standing, walking, and holding baby in the postpartum stage way more manageable! Pilates also focuses on the pelvic floor, which is part of the Core. We strengthen and release it to attain a balanced and functioning pelvic floor. A healthy pelvic floor will help prevent and heal incontinence, which affects more than 35% of women after childbirth!

When pregnant, it’s best to either work one-on-one with a certified Pilates instructor, or take group classes specific to the prenatal population. To attend regular group classes, it’s important to know prenatal modifications beforehand.

The Saran Pilates Online Studio offers Prenatal and Postnatal Mat and Reformer classes you can do anytime, anywhere! They are specific to the needs of mamas and mamas-to-be. We also have a mat and reformer video about modifications you should learn before hopping into a group class!

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