Pilates During Pregnancy

For those who do pilates and want to maintain this form of exercise during pregnancy, there are some do’s and don’ts to minimize issues, pain or undesirable tension. As always, consult with your physician about any exercise throughout pregnancy.

As you continue to exercise into your 2nd and 3rd trimester, here are a couple do’s and don’ts to consider:

1. Do Emphasize core strengthening

Deep abdominal and pelvic floor muscles are essential for stabilizing and supporting your pelvis and lower back. For as long as you can feel both deep abdominals and pelvic floor, it is helpful to keep them working through your exercise. Practice exhaling to gently lift the pelvic floor while softly drawing the low abdomen in.

Exercise: Side Bending (modified from knees)

2. DO Emphasize balance and stability conditioning

Your body secretes additional Relaxin throughout your pregnancy, resulting in increased flexibility. This is a good thing but it does render you more prone to falling especially when you factor in the change in your center of gravity. Balancing and instability exercises are great for keeping joints stable and you upright!

Exercise: Swimming (modified from quadruped)

3. DON’T spend long periods of time on your back, front or inverted

Pressure from the growing uterus can add increased pressure to the main vein that runs along your spine reducing blood flow back to the heart. Instead, work on your side, quadruped, seated or standing.


4. DON’T Overwork or Overheat

Energy levels commonly decrease during pregnancy, so don’t kill yourself. whenever you get hot, imagine how hot it is inside the womb. A nice general rule of thumb is to keep HR below 140 bpm. Be sure to stay cool and hydrate as much as you like.

guest post by Chris csak

Chris CsakChris is a Certified Pilates & Yoga Instructor, Personal Trainer, and Fitness Consultant, currently living in Victoria, BC. When heโ€™s not supporting clients on their wellness journeys, he is cycling and hiking with his family on the beautiful west coast.ย 

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