Staying active – both physically and mentally – is an important part of your pregnancy experience. So if you’re ready to start your journey or are already expecting, incorporating Pilates into your everyday exercise routine can be beneficial to tone, build core strength, improve posture, reduce stress and improve your mood.
But can pregnant women actually do Pilates? Read on as we share more about how this movement can work alongside your pregnancy journey.
Is it safe to do Pilates while pregnant?
Generally speaking, Pilates is perfectly safe for pregnant people. In-fact, many studios will offer prenatal classes for parents-to-be to keep active throughout pregnancy. However, in saying that, every pregnancy experience and Pilates workout is different so it’s important to speak to both your doctor and instructor before undertaking any in-person classes and at-home routines.
When you are working out, don’t be surprised if you need to modify your usual flow or take regular breaks. After all, you are growing a human!
Is yoga or Pilates better when pregnant?
This one is completely up to personal preference. While both are excellent for your mind and body, yoga will focus more on connecting your breath to your movements and flexibility, and Pilates is great for endurance and strengthening your muscles.
What exercises should I avoid when pregnant?
Most exercises should be safe to perform while pregnant but there are a number of things you should be aware of as well as movements you may want to steer clear of. These include:
- Heated and hot workouts
- Movements that involve crunching or putting too much pressure on your abdomen
- Exercises that involve lying flat on your stomach
- Workouts that over exert yourself
- Overstretching or tricky balancing moves
Again, it’s a matter of informing your instructor so they’re fully across how your body is feeling and moving so they can make tweaks and adjustments as you progress in your pregnancy journey.
What is the best Pilates for pregnancy?
Ready to get your stretch on? There are a bunch of Pilates workouts for pregnant women you can do at home and at the studio. If you’re choosing classes, look out for specific prenatal options from your local studio. These are run by experienced and qualified trainers who should be fully across the best exercises and movements for a pregnant person. Plus, you get the added bonus of working out with other expecting mothers.
When moving at home, this 10-minute Pilates pregnancy workout is perfect to strengthen and stretch. KICBUMP (from our friends Steph Claire Smith and Laura Henshaw) is also a great resource for prenatal Pilates. Whatever workout you choose, remember to work out at your own pace and listen to your body.
What do you wear to prenatal Pilates?
Ready to start your pregnancy Pilates journey? Check out some of our favourite leggings, sports bras and activewear so you can look good while feeling good.
Happy pulsing!
Can I do planks while pregnant?
Static exercises like planks can be safely performed during your first trimester. As you progress throughout your pregnancy, these should be avoided as your front abs stretch and weaken. Doing planks may place unnecessary pressure on these muscles.
Can I do squats while pregnant?
Absolutely! Squats are a great exercise to do while pregnant. With correct technique, it can build strength and help you maintain a range of motion in the hips, glutes, pelvic floor and core.
Can I get toned while pregnant?
While some can build muscle and tone throughout pregnancy, don’t expect rock-hard abs. Instead, you can strengthen your arms and legs through movements like pilates.
