The Benefits of Practicing Pilates During Pregnancy

Pilates is one of the best exercises you can do during pregnancy. It is a low impact workout that focuses on lengthening and strengthening the muscles needed for the duration of pregnancy, as well as postpartum.

Some of the benefits of prenatal Pilates include breath, transverse abdominal strength, gluteal strength and stretch, alignment, and pelvic floor.

Breath

As the baby grows and the uterus expands, the diaphragm is pushed upwards and the ribcage expands which causes compression that restricts the function of the diaphragm. Pilates teaches lateral breathing, which will make breathing more effective when you don’t have as much room to breathe.

Transverse Abdominal Strength

Pilates helps strengthen core muscles to help prevent diastasis recti, which occurs when the upper abs start to separate. The focus should be working on strengthening the transverse abdominals throughout your Pilates routine to minimize the severity of the separation.

Gluteal Strength and Stretch

By improving gluteal strength during pregnancy, you are increasing stability and preventing pain in your pelvic area and helping manage pain in your low back. Gluteal tightness is a common symptom of pregnancy due to the changes in weight, overuse of muscles, pelvis shift and alignment shift.

Alignment

As your body changes and the center of gravity shifts, your alignment is jeopardized. Common changes that happen in the body are: posterior pelvic tilt, internally rotated shoulders, lumbar lordosis, thoracic kyphosis and pronated feet. Pilates exercises are taught to reduce the effects of alignment changes.

Pelvic Floor

One of the main functions of the pelvic floor is to support the organs in the lower abs. As the uterus grows it relies on the pelvic floor more and more for support. Having a strong pelvic floor will not only help during pregnancy and birth but also with recovery and preventing incontinence. 

Before you join me, you need to have had your 12 week scan and get your midwives/consultant's approval that you can exercise (it is very unlikely that they will say no) 

The classes are strictly limited to a maximum of six. This ensures plenty of time for individual attention.