Prenatal Pilates Exercises

Pilates exercises strengthen the core muscles, which helps pregnant mothers keep their center of gravity where it should be (it shifts forward during pregnancy as mothers gain baby weight in the front of their bodies). Pilates can improve symptoms of muscle strain and it can also help mothers regain their former shape after their baby is born.

  1. Guidelines for Exercise

    • You should always warm up before beginning an exercise routine. Stand up with feet shoulder-width apart and alternate raising your legs (bend at the knee) and your arms (stretch high over your head). Focus on maintaining proper breathing throughout Pilates exercises as well. Breathe in through your nose and out through your mouth, focusing on filling up and expelling your lung capacity each time. Draw your navel toward your spine as you exhale to strengthen and align your core muscles. Since your core muscles (in the center of your body) are the focus of most Pilates exercises, you should use them in every exercise. Begin all of your movements from the core, using them to stabilize your body or move you in specific directions. You also need to focus on keeping the rest of your body properly aligned to avoid strain on your muscles. Keep your head, neck and shoulders in a relaxed and straight position during exercises, and hold your eyes toward the horizon. Keep your head in line with your hips in order to ensure proper spine alignment.

    Trimester Progression

    • During your first trimester, you can probably perform all of the regular Pilates exercises, because your body will not drastically change. However, you should always be careful not to exercise too much, and make sure that you drink plenty of water after your exercise session. Practice Pilates every other day for 20 to 30 minutes as a good guideline to avoid overexertion, and drink plenty of fluids before and after working out.

      During your second trimester and beyond, you will want to avoid lying flat on your back for your exercises. Not only is this position uncomfortable as baby grows, but it can be unsafe as it reduces blood flow to key areas of your body. Modify your workouts during this time to avoid jumping or lifting your legs over your head. Take advantage of the flexible nature of Pilates, and adjust your exercises to your changing body shape.

    Safe Exercises

    • You can perform Pilates exercises, such as leg circles, during pregnancy. Lie on your side and lift one leg; move it in small circular motions repeatedly, then let it down and repeat on the other side. You can also do seated 100s, which is a modified version of a traditional Pilates move. Sit upright in a chair, with your arms down at your sides, palms flat and facing behind you. Inhale for five counts and then exhale for five counts, pulling your navel toward your spine. At the same time, pulse your arms forward and back again in repeated, quick pumping motion.