Staying active is important for your general health and wellbeing but maintaining an exercise routine can be challenging and possibly even more so during pregnancy. Regular exercise can reduce stress and assist with common pregnancy discomforts like back pain, headaches, and constipation to name a few.
Is it safe to do Pilates when you're pregnant?
Yes, Pilates is a non-impact workout. It helps to tone and build muscles and increase flexibility. Practicing Pilates during pregnancy is safe and be done a regular basis to improve core strength, reduce back pain and improve posture alignment. Pilates movement are very controlled and won’t put your body under strain.
What are the benefits of practicing Pilates during pregnancy?
- Improves breathing patterns
- Strengthens the pelvic floor muscles
- Strengthens the abdominal, back and leg muscles
- Helps to maintain healthy weight
- Improves balance
- Speeds up recovery post-partum
Pilates can be adjusted from one trimester to another. Our Pilates instructors are trained and experienced to ensure your safety during every trimester. At Pilates Dynamics we offer classes that are prenatal specific.
What are some things to be cautious of during pregnancy?
- Avoid positions on your tummy and back or any balancing exercise that will compromise your stability. Our instructors will modify positions and exercises for you, choosing safer, alternative movements.
- Your upper body will need to be propped up, either on a pillow, an arc barrel, triangles, or big rubber balls. Many exercises can be done on the floor and on a mat in tabletop (on your hands and knees).
- Stretching joints to their full range is not advisable due to the hormone relaxing. Your joints are looser than normal and prone to injury.
- Avoid exercising in extremely hot conditions. Rather exercise early in the morning or in the evenings and always stay hydrated.
- Never overexert yourself as this can reduce blood flow to the uterus and increase your resting heart rate.
What if I have never done Pilates before?
At Pilates Dynamics we will ensure that you do an orientation session – which is a private one-on-one class with a qualified Pilates Instructor – prior to joining a prenatal group class so that you are properly prepared. During your orientation class, we will take you through some of the basic Pilates movements and teach you the Pilates way of breathing during exercise, correct your body alignment and muscle recruitment.