Pregnancy Pilates

Pregnancy is a time of great excitement, but also one of the most physically demanding journeys a woman can take. From an excess of unsolicited advice from friends and family (most of which is well meant), to the overload of contradicting information online, it’s not uncommon for expectant moms to be confused on what workouts are safe, and what exercises can help them prepare for breastfeeding.

Fortunately, there are many safe exercise options for expecting women, including Pilates. This non-impact exercise is known to increase flexibility, strengthen core muscles and tone the pelvic floor, all while helping pregnant women feel more energized.

In fact, many expectant mothers report that their pregancy Pilates East Sheen classes helped them cope with the common discomforts of the third trimester, such as back pain, leg swelling and fatigue. And as a result, they were better equipped to handle the physical challenges of birth and postpartum recovery.

Can Pregnancy Pilates help with preparing for breastfeeding?

But if you’re considering adding Pilates to your daily routine, it’s important to get medical clearance from your doctor or midwife. And if you’re able to, choose a studio or class that has an instructor certified in prenatal Pilates. This way, you’ll know the instructor knows your condition and can modify the routine or offer alternatives.

If you’re unable to attend a prenatal Pilates class, your regular Pilates teacher will be able to guide you through the proper modifications for each exercise during the three trimesters of pregnancy. They can also recommend alternative exercises to replace the prone (lying face down on your stomach) exercises that are not recommended for pregnant clients.

During the first trimester, pregnant women can typically complete any Pilates exercise they were doing prior to pregnancy, though they may need to use the support of a chair during certain poses, or add props such as a pillow for additional comfort. After 16 weeks, it’s no longer advised to lie on your back or use a lot of rotational movements. However, if you’re comfortable with these limitations, you can continue to participate in your regular group Pilates class as long as the instructor is aware of your condition and can modify your routine accordingly.

Pregnancy Pilates is a great way for pregnant women to strengthen their core, improve posture and avoid low back pain. It can also help to relieve and prevent the stretching of the ligaments that often leads to muscular imbalances and exacerbates existing injuries during pregnancy. And, in the final stages of pregnancy, it can help a woman prepare to breastfeed by improving her body’s ability to activate and engage the deep abdominal muscles needed for optimal positioning during feeding.

Although this study did not show that performing Pilates during pregnancy has any negative effects for the baby, more research needs to be conducted to confirm its effectiveness as a form of exercise during childbirth. However, if you’re able to get your doctor’s clearance, Pilates can be a great form of exercise to help prepare for breastfeeding, and even aid in the postpartum recovery process.