Pilates Exercises During Pregnancy

Pilates can be a beneficial exercise system for pregnant women. The focus on strengthening the abdominal muscles, back and pelvis helps to increase endurance and facilitate labor. The concentration on flexibility helps those especially tight hamstrings that pregnant women experience. Above all, Pilates can help improve balance, which is compromised as a woman's pregnancy progresses. According to Nora Gomez-Dears in the Empowering Your Pregnancy (Mat) Workshop presented at Power Pilates Dallas conference, Pilates students should be mindful when working out.

  1. Warning

    • If you have not done Pilates before your pregnancy, do not begin a Pilates workout during your pregnancy. According to Gomez-Dears, the most important element of Pilates with pregnant clients is the health of the baby. Always consult your physician before participating in any exercise program during pregnancy.

    Considerations

    • When a Pilates client is pregnant, hormones begin to change and you may lose perception of how far you are stretching. Work at less than half the level of your normal workout intensity.

    First Trimester

    • For the first trimester, follow the beginner or intermediate mat order as usual.

    Second Trimester

    • During the second trimester, the instructor should begin focusing on smaller movements and modifying exercises to accommodate the pregnant client.

    Third Trimester

    • During the third trimester, some doctors might instruct a pregnant client to limit or restrict any time lying on her back. A Pilates instructor might modify classes by using apparatus such as a ball or recumbent seat to complete mat exercises.