Get Fit with Prenatal Pilates: Benefits and Tips

One of the best things you can do while pregnant is incorporate exercise into your routine - but regular workouts may not be suitable or safe during pregnancy. That's why many moms-to-be turn to prenatal pilates: it allows them to stay fit without putting too much strain on their bodies. In this blog post, we'll discuss what makes prenatal pilates different from other forms of exercise, explain its many health benefits for both you and your unborn baby, and offer tips for exercising safely throughout each stage of your pregnancy.


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What Makes Pilates Exercises During Pregnancy Safe?

Pregnancy is a special time in a woman's life, filled with excitement, anticipation, and sometimes worry. For expectant mothers who want to stay active and strong throughout their pregnancy, Pilates might be just the ticket. With a focus on breath work, balance, control, and alignment, Pilates is well-suited to the unique needs of pregnant women. However, it's important to note that not all Pilates exercises are safe during pregnancy, which is why finding a prenatal-certified instructor is key. With the right guidance, Pilates can help expecting mothers strengthen their bodies and prepare for the arrival of their precious little ones.


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How Prenatal Pilates Differs From Regular Pilates

Prenatal Pilates is a unique and tailored form of exercise that differs from regular Pilates in various ways. As opposed to the traditional workout, modifications are made to cater to the expectant mother and her growing baby. Certain movements are avoided, like flexion and rotation against gravity, which may put added stress on the mother's body. In addition, planks may need to be adapted to accommodate increased abdominal pressure as the pregnancy progresses. Furthermore, there is no prone work involved in prenatal Pilates since lying on the stomach is not recommended during pregnancy. Despite these modifications, prenatal Pilates remains a highly beneficial and effective exercise option during this exciting time.


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Prenatal Pilates and Pregnancy Symptoms

a group of pregnant women doing pilates on exercise balls


Pregnancy can bring about a host of physical changes, often accompanied by uncomfortable symptoms that can make the experience less than enjoyable. Thankfully, prenatal Pilates is an effective means of alleviating many of these unpleasant sensations. The practice strengthens the pelvic floor and deep core muscles, providing a vital foundation of stability and support as the body shifts and adjusts to accommodate a growing baby. This is particularly important because as the baby grows, the body can become imbalanced, leading to conditions like back pain and pelvic floor dysfunction. Furthermore, the hormone relaxin plays an important role in loosening ligaments to prepare for delivery, but this can also lead to joint instability. Through prenatal Pilates, women can maintain a strong connection to the core to manage these changes safely and pain-free, ensuring a healthier, happier pregnancy.


As a result of its beneficial effects on breath connection, mechanics, and control, it is not only a great way to ease discomfort but also to keep your pelvic floor and deep core muscles engaged and ready for action during labor and delivery.

Do You Need Prior Prenatal Pilates Experience?

The good news is, you don't necessarily have to have Pilates experience prior to getting pregnant in order to practice prenatal Pilates. However, it's important to start slowly and not push yourself too hard. It's best to find a certified prenatal Pilates instructor who can work with you to create a safe and effective exercise plan. Regular movement during pregnancy is recommended for overall health, so give it a try!

When Is It Recommended to Switch From Regular Pilates to Prenatal Pilates?

In the second trimester, as the baby gets bigger and the belly starts expanding more, most women start feeling the need to make some adjustments. When this happens, it can be challenging to keep the abdominal pressure under control during certain workouts. Abs shouldn't bulge or con as you work out, and you should feel a solid connection to your deep core muscles the whole time. Over-diastasis of the abdominal muscles and pelvic floor dysfunction can be avoided. This will aid in preventing exaggerated diastasis recti  and dysfunction of the pelvic floor can be avoided as a result.


In the third trimester, it is especially difficult to maintain balance while performing single-leg exercises. If doing single-leg exercises is difficult, you can use a chair or other support for balance, or you can stick to bilateral exercises. But there's really no risk in jumping right into a prenatal exercise program. You won't gain anything but the strength and balance you'll need during your pregnancy and after giving birth. 

How Often Should You Do Prenatal Pilates Exercises?

Prenatal Pilates exercises are becoming increasingly popular among pregnant people, and for a good reason. However, the question remains, how often should a pregnant person do prenatal Pilates exercises? Well, the answer may not be as straightforward as we’d like it to be. The most important thing you can do for yourself and your baby during pregnancy is to listen to your body. Pregnant women are encouraged to move around daily, though the specifics of this recommendation, including how much and how often, are up to the expecting mother. Regardless of the number of times or minutes per week, engaging in physical activity during pregnancy has numerous benefits for both the baby and the person carrying them.

Should You Stay With Prenatal Pilates Postpartum?

women in a pilates class


After giving birth, it's important to listen to your body and take it easy during the postpartum period. Although you may be eager to jump back into exercise, it's essential to wait at least six weeks before engaging in any strenuous activity. However, don't let this discourage you from beginning gentle deep core engagement and breathing exercises soon after delivery. It's natural for your body to experience changes during pregnancy, and remember that your abdominals require time and patience to return to their natural state. Additionally, with a newborn baby to care for, sticking with prenatal exercises can be both beneficial for your physical recovery and help you to maintain a sense of routine during this transformative time in your life. Always talk to your doctor before starting any new exercise routine.


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Getting Fit with Prenatal Pilates

Prenatal Pilates can provide great benefits to pregnant mothers and help prepare their bodies for childbirth. Not only will prenatal Pilates strengthen your core muscles, improve balance and posture, it is also an enjoyable way to stay active during pregnancy! Don’t forget to always consult with your doctor before starting any type of exercise regimen and report any unusual changes or pain. You should also listen to your body when exercising – you know what you can handle better than anyone else. Finally, don’t forget that building strong connections with fellow pregnant women in a private and secure class setting can do wonders for your mental health too. If you want to learn more about caring for yourself during the process of childbirth and beyond, check out our blog at 123 Baby Box where we provide a wide range of tips on parenting so you can be prepared!


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