Doing Pilates while pregnant

You can do Pilates when you're pregnant — and it can help you through pregnancy and your labour. But you need to change how you exercise and avoid some movements altogether to keep you and your baby safe.

Modify your exercise to keep you both safe

Doing Pilates while you are pregnant can benefit both you and your baby. However, it is very important that you modify your exercise programme to keep you both safe.

Pilates exercises to help you through pregnancy and labour

Doing Pilates while you're pregnant can help your body cope with your pregnancy and prepare it for labour. With the right modifications, Pilates can bring lots of benefits to both you and your baby. For example, Pilates can:

help your body build a strong centre that will enhance your baby's growth
reduce back pain
improve pelvic floor muscle and abdominal strength
improve your posture and balance.

Pilates is also less tiring than other forms of exercise.

Your exercise programme should include exercises that work on your abdominal, pelvic, neck, shoulder, and back muscles. These exercises will build your muscle endurance, flexibility, and improve your balance.

As the your baby gradually increases in size, your body's centre of gravity changes, which will weaken your balance control. Make sure you also do exercises that increase your core stability.

But you must exercise gently

All exercises must be gentle to keep you and your baby safe. Never strain your body by doing difficult movements.

Pregnancy only lasts for a short time — you will have lots of opportunity to do these type of exercises when your body has recovered from having your baby.

Important Pilates movements to avoid or take care doing while pregnant

Read through this list to make sure you keep you and your baby safe.

During the first trimester (weeks 1–12), be careful doing any front-lying exercise. Reduce your range of motion in front-lying spinal extension.
After the first trimester (from week 12), stop:

any exercises that require you to lie on your back or stomach
full sit-ups or Roll Ups with straight legs
exercises that stretch the abdomen too much
holding your breath

Avoid any Pilates moves that hold muscle contractions as this can increase your blood pressure.
Take great care when changing movements or getting up from a certain position as the hormonal effects of pregnancy can cause your blood pressure to fluctuate.
Avoid any inverted positions like Roll Over or rolling down through the spine from a standing posture.
Avoid bringing the head below hip level and any bridging actions that bring the pelvis above the head level (in other words, the head should always be above the pelvis, unless you are lying down).
Avoid holding positions where muscles are stretched for long periods (more than 2–3 breaths).
Allow plenty of time for rest during exercise and stay hydrated. It may be a good idea to exercise on alternate days, especially during the later stages of pregnancy.