Can I Still Do Pilates While Pregnant​?

You'll be pleased to know that yes, it is generally considered safe to practice Pilates during pregnancy. In fact, it's an excellent low-impact way to stay active, strengthen your body, and prepare for childbirth.

Pilates emphasizes controlled movements, stability, and breathwork. The great thing about it while expecting is that it can be easily modified for each stage of pregnancy. This accommodates your growing belly and changing center of gravity.

Some of the best pregnancy-safe Pilates exercises include: pelvic tilts (which strengthen your lower back and core), the cat-cow stretch (which relieves tension), side-lying leg lifts (which strengthen hips and thighs), seated arm exercises (which maintain upper body strength), and kegel exercises (which help strengthen your pelvic floor muscles and prepare you for labor).

As touched on above, Pilates is a fantastic way to stay fit during pregnancy. Let’s explore the key benefits it offers in more detail.

The Key Health Benefits of Doing Pilates While Pregnant

Strengthening Your Pelvic Floor

One major benefit of practicing Pilates while pregnant is that it strengthens the pelvic floor muscles. These muscles support the bladder, uterus, and bowels.

Pregnancy can put substantial pressure on the pelvic floor. This pressure may lead to issues such as urinary incontinence, pelvic discomfort, and weakened muscle control. Strengthening these muscles through Pilates helps provide better support for the growing baby. Ultimately, it reduces the risk of pelvic floor dysfunction.

There are several Pilates exercises that help strengthen the pelvic floor muscles during pregnancy, including kegel exercises, pelvic tilts and side lying leg lifts.

Alleviating Back Pain

Another common issue expecting mothers experience is back pain. This is primarily due to postural changes and weight gain.

Many Pilates exercises target the abdominal muscles. These provide essential support for the spine and help prevent excessive arching of the lower back. By strengthening core muscles, Pilates reduces strain on the lumbar region. This promotes better weight distribution and spinal alignment.

Improving Circulation

Poor circulation and fluid retention are common issues during pregnancy, particularly in the third trimester. This often leads to swelling in your feet, ankles, and hands.

Pilates effectively improves blood flow. It incorporates controlled movements and deep breathing, stimulating circulation and encouraging oxygen-rich blood to flow more efficiently throughout your body.

That’s not all. Many Pilates exercises involve elevating the legs and activating the core. Both will help encourage lymphatic drainage and reduce swelling in the legs.

Preparing for Labor

Pilates is a fantastic way to prepare your body for labor and postpartum recovery.

As mentioned earlier, exercises like kegels or pelvic thrusts help strengthen pelvic floor muscles, which play a crucial role during labor.

A strong pelvic floor allows women to control these muscles during childbirth. This can make delivery smoother and reduce complications like tearing.

Pilates also helps build core stability, which can assist in the pushing phase of labor with a vaginal birth.

What to Avoid in Pilates When Pregnant

While Pilates is safe and beneficial during pregnancy, certain movements should be avoided. This ensures the well-being of both the mother and unborn baby.

One essential tip is to avoid exercises that involve jumping, sudden movements, or instability. These can increase the risk of falls and injuries. Instead, focus on low-impact, controlled exercises that promote balance and safety.

This may seem obvious, but lying on the stomach as the belly grows can put unnecessary pressure on the baby. When practicing Pilates, remember to modify these exercises to a seated, side-lying, or all-fours position.

Also, avoid deep core exercises like crunches, sit-ups, and double leg lifts. These can put excessive strain on the abdominal muscles and contribute to abdominal separation.

What Is Postnatal Pilates?

Many new mothers experience various physical changes during pregnancy and childbirth. Issues such as abdominal separation, pelvic floor dysfunction, and back pain are common.

To address these challenges, many women turn to postnatal Pilates. This practice offers an effective way to regain strength, tone, and overall well-being after giving birth.

Ready to start your postnatal Pilates journey? Get in touch with our team to find out when our next class is.

It is generally safe to start postnatal Pilates approximately 6 weeks after giving birth. However, if you’ve had a C-section, you must take extra precautions. It’s advisable to wait for your postnatal check-up, which usually occurs around 6-8 weeks post-surgery. Your healthcare provider will assess your recovery progress and give you the green light to start postnatal exercises like Pilates.

And there we have it!

To learn more about the wonderful world of Pilates, check out our Pilates & fitness blog. You’ll find articles such as ‘how often you should do Pilates’. To book a class, head over to our bookings page.

On the hunt for a new Pilates mat? Look no further! Check out our eco-friendly Pilates mats, here.