Pregnancy is a time when a woman’s body naturally puts on weight and grows to ensure a healthy baby is born. Sensible prenatal exercise programmes can support this natural process and help with any weaknesses that may occur during and after pregnancy.
Prenatal Pilates
Those who were already doing Pilates before they became pregnant, can modify their programmes by following a few simple guidelines. Do not try to advance your level once you are pregnant, just try and keep your level up with some modifications. If you have a well qualified instructor you will safe doing Pilates at any time. If you are new to Pilates please consult a qualified Pilates instructor before starting any exercise programme.
In the third trimester moderation is key. Follow your intuition and do not over exercise. Balance is essential and excessive exercise can put strain on the body and deplete energy and nourishment levels essential for a growing baby.
The Do’s and Don’ts of Prenatal Exercise
Do include stabilization exercises for the hips and torso, keep legs, arms and back strong and stretch out the hips and back. It is important to not do sit ups or anything that feels like it is compressing the abdomen. Do not lie on your belly. Do not lie on your back during the third trimester as this compresses the abdominal aorta and blocks blood flow to mother and baby. Do not stretch excessively during the third trimester either. Follow your instincts – if it doesn’t feel right, don’t do it.
Pilates Exercises
These Pilates fundamental exercises should be done lying on your back and in the first and second trimester only:
- Shoulder shrugs
- Shoulder slaps
- Arm reaches/arm circles
- Coccyx curls
- Tiny steps
- Rolling like a ball (modified)
- Beginners Exercises
- Bridge (first and second trimester only)
- Spine stretch
- Basic cat
- Spine stretch forward
Intermediate Exercises
- Open leg rocker (first and second trimester only)
- Mermaid
- Seal (first and second trimester only)
- Advanced Exercises
- The saw
- Shoulder bridge (first and second trimester only)
- Side bends/advanced mermaid (first and second trimester only)
- Spine twist
- Pilates push-ups (first and second trimester only)
- Kneeling side-kicks (first and second trimester only)
All the side kick exercises are safe and recommended throughout pregnancy.
Pilates-Kegel Exercises
Pregnancy, labour and birth put a lot of strain on the body, particularly the pelvic floor muscles. Paying particular attention to these muscles during pregnancy and afterwards is important to tone up the pelvic floor muscles and help prevent incontinence after birth. You can do these exercises while working the abdominal muscles. To feel your pelvic floor muscles, simple squeeze as you would if you needed to hold off going to the lavatory.
You can add this contraction to any exercise in your workout. Each time you engage your core think of the kegel cue, or holding your pee in.
