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8 Ways Pilates Can Help You Prepare For Pregnancy
We’ve all heard that exercise is great for pregnancy but there are so many options out there it can be hard to determine what type of exercise is best.
While I’m certainly biased, but many doctors would agree, Pilates is one of the most effective and beneficial forms of exercise to accommodate a healthy pregnancy along with a healthy delivery and recovery.
How Pilates Can Help You Prepare For Pregnancy:
1. It builds strong abdominal muscles to support your back, hips and spine while carrying around the extra weight and mass of a growing baby belly (which will also pay off when you’re constantly carrying around 8+ pounds when baby arrives)
2. Many women suffer from back pain while pregnant which is often caused by an underlying postural problem that is made worse by the growing belly. Pilates builds strong back muscles that can help you maintain a healthy posture , leading to less pain and discomfort.
3. Forward, rounding shoulders are a common side-effect of carrying a child (both in pregnancy and with an infant). Pilates corrects wrong postures and pulls the shoulders back into place, reducing neck and shoulder tension so you can care for your child with ease.
4. Pilates strengthens the pelvic floor. The pelvic floor is crucial to a healthy pregnancy, delivery and recovery. The pelvic floor is a like basket of muscles that hold everything in down below. A healthy pelvic floor is able to contract on demand, and release on demand. Pilates is the ideal exercise to ensure that your pelvic floor will remain strong and healthy throughout pregnancy and perhaps just as important, post-pregnancy.
5. Joseph Pilates believed that healthy circulation was the key to a healthy body and mind. Pilates improves circulation throughout the entire body which is especially important when you’re pumping enough blood to sustain two lives. Did you your blood volume increases by 40% during pregnancy? It’s important to keep that blood pumping to grow a healthy baby, keep your energy up and reduce swelling in the later months.
6. Through deep breathing and focus, Pilates calms the mind during a time that is often filled with worry. Pregnancy can be an anxious time! There is so much to think about, so much to know, so much to plan for and so much to figure out – keeping a calm, sound, mind is imperative to a healthy, enjoyable pregnancy. Pilates can do just that.
7. One thing unique to Pilates is the focus on healthy feet. Building strong muscles in the foot and ankle to protect against fallen arches, a troubling side-effect of carrying around an extra 30+ pounds for 9 months.
8. And my favorite reason to practice Pilates during pregnancy: it gives women a sense of control over their body during a time where most things feel out of control.
The list could certainly go on, but one of these alone should be enough to get you in the Pilates studio!
As an instructor, it is always my recommendation that you begin a regular Pilates practice BEFORE you conceive. It’s important to learn the principles and get comfortable with the exercises before you are carrying a little life and exercising for 2. That way, you will know what feels right and what feels wrong once you begin your Pilates training program.
If you are pregnant and interested in doing Pilates contact a professional for one-on-one training and/or enroll in a pre-natal specific class. I’m happy to help you navigate the process if you’re interested. Simply post a comment below and I’ll help in any way I can!
Robin Long
Robin Long, founder and CEO of Lindywell, certified Pilates instructor, Nutrition Therapy Practitioner, and author of 'Well to the Core,' blends 15 years of expertise with a lifelong commitment to holistic health.
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5 thoughts on “8 Ways Pilates Can Help You Prepare For Pregnancy”
Hi Robin,
This is a great blog post. I have been doing Pilates for several years and am currently a little over 5 months pregnant. There are no pre-natal instructors in my area and I have no problem going to the regular classes but the changes in my body are definitely starting to effect my practice. Do you have any tips or modifications that I can do instead when the class is doing something that is uncomfortable (like double toe touches or criss cross – which I heard increases diastasis – roll ups or double leg stretch?)
Thanks for your help!
Sandy
Hi Sandy! First of all, congratulations on your pregnancy! I’m so glad that you’ve been doing Pilates. I would imagine at 5 months some of the exercises are becoming more challenging. A couple of things to remember: after 20 weeks you should not spend more than 5 minutes exercising on your back (although you should confirm this with your Dr.). So many of the exercises need to be modified in order to accommodate that. It can often be too much for a teacher to handle in the midst of a regular Pilates class. Kneeling exercises can be a great substitution for abdominal exercises on your back. Kneeling on all 4’s and balancing with one arm and one leg off the ground. But again, this would all be best taught to you by an instructor, in person. I wish I could be of more help from afar! Perhaps schedule a private session with your group instructor for her to help you with the modifications you can use during her class 🙂
Keep me posted!
Robin
Hi Robin:
I really enjoy reading your blog. I have been doing pilates on and off for a few years now. I do plan on getting pregnant in about a year our so. I was wondering if there is any advice you can give me in regards to pilates. I practice allegro reformer pilates by balance body.
Thanks,
Hi Dana! You are already on the right track. My first piece of advice would be to continue doing Pilates regularly up until you get pregnant. That way you will be very comfortable with the exercises and will know your body before using it while carrying a little one 🙂 From there, during the first trimester you can continue your practice as you feel comfortable. I took a lot of time off during my first trimester due to morning (day) sickness but I still did little bits here and there. During the 2nd and 3rd trimesters I tend to err on the side of caution and recommend staying off of your back for more than 5 minutes at a time. So the reformer is a great tool. Place a giant ball or lean the jump board behind your back during foot work so that you’re on an incline. Use your box for seated arms. Side lying work is great (side lying foot work and feet in straps). Does that help? Let me know if you have other questions 🙂
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