Pilates and Pregnancy
Written by Yasemin Talat
Pregnancy is such an exciting time! But often for mums (especially first time mums), navigating the do’s and don’ts can be a little scary. One of the many, and maybe even the main, reason I’ve fallen so in love with Pilates is that it fits so well within my lifestyle. Prior to falling pregnant, I was doing Pilates. While I was pregnant, I continued to do Pilates. And after birth, I was right back into doing Pilates. Pilates is so adaptable to the changing body.
I remember before falling pregnant I was doing a lot of high intensity and high impact training (which I really loved at the time) but once I fell pregnant it was recommended that I stop those types of exercises. I felt so disheartened. Exercise is such a big part of my life that I didn’t want to stop exercising. I was told “keep going with Pilates” and so I did. I’m so grateful that I did. Through regular Pilates practice I was able to keep my body strong - including my core – and I was prepared for labour and long hours of holding a baby that would follow.
With my first pregnancy I was doing prenatal Pilates ,as well as working with a personal trainer doing weight training, and group fitness classes like cycle. I felt super strong and ready for labour.
By my second pregnancy I was working as a full-time Pilates teacher and Pilates was my main form of exercise. So throughout my pregnancy I only did Pilates. I regularly practiced my pelvic floor exercises, safe Pilates core exercises and Pilates breathing. I felt lean, tall and strong throughout my pregnancy. I used my Pilates breathing techniques coupled with Hypnobirthing breath techniques (they’re pretty much identical!) throughout my whole labour – and can honeslty say it was the biggest game changer!
It’s important to stay fit and active throughout your pregnancy – but make sure it’s safe! The exercises you do during your pregnancy should be with the objective of preparing for labour and staying strong and healthy during pregnancy. You shouldn’t be exercising with the objective to lose weight, beat new PBs (personal best) weight lifting at the gym etc. You need to focus on exercises that helps prepare you for labour, keep your core strong (safely) to hopefully avoid or minimise ab-separation, help you understand how and when to engage your pelvic floor muscles , exercises that prepare you to be holding a baby for extended periods, breathing techniques – all of which can be found by doing Pilates!
I love it when our clients reach out after giving birth to let us know how much Pilates helped them. Recently one of our members messaged us to say “Pilates should be a prerequisite before going into labour” and I couldn’t agree more! She said she felt so strong, and in control, throughout her labour thanks to what she adapted from Pilates.
When joining Pilates while pregnant make sure to be joining “pregnant friendly” or prenatal specific classes. At Flex & Flow Pilates we recommend that after women hit their 16-week mark of pregnancy that they move over to our Pregnant Friendly classes – which we specifically programmed for pregnant women. There are certain exercises, even in Pilates, that need to be modified and omitted, for pregnant women 16 weeks +. And in the pregnant friendly classes we’ll make sure you’re working your core in the safest way.
The same goes for any other form of exercise – make sure you’re working with professionals who are trained in adapting exercise programs for pregnant women.
Benefits of Pilates during pregnancy ~
1. Helps strengthen pelvic floor
2. Reduces back pain throughout your pregnancy
3. Helps control breathing (especially important for labour and connecting with your body)
4. Overall body strengthening – arms, legs and core!
5. Improves relaxation
6. Improves self-esteem
7. Safe for all stages of pregnancy (remember to look out for pregnant friendly classes after 16+ weeks)
8. And great for helping aid an overall fit and healthy pregnancy
AND…
My five tips for preparing for labour ~
1. Movement ~ move your body daily - it can be as simple as going for a walk and as short as 10 minutes a day!
2. Breathe ~ practice long, deep breaths – in through the nose, out from the mouth.
3. Prepare ~ read & ask questions- knowledge is power and with that you’ll be able to make informed decisions for yourself as needed.
4. Mindset ~ surround yourself with positivity and use affirmation cards (for pregnancy and labour and beyond). I am in love with affirmations and there are so many amazing resources available online.
5. Pilates ~ do the Pilates – be consistent and aim for at least two sessions a week.