So you’re pregnant or planning on starting a family? First of all, congrats! This is such an exciting journey you’re embarking on, and as with any new adventure there are always questions about the unknown.
While you should always consult with your doctor or midwife before jumping into any exercise classes, pregnancy Pilates can be a great low impact exercise option to take you right through your pregnancy.
What Exercise Can I Do When I’m Pregnant?
Just like your soft cheeses and sushi, there are a few things that it’s recommended you avoid when it comes to exercise during pregnancy. One of these is heated spaces – you want to avoid your body temperature lifting too high, and so classes that are listed as ‘Hot’ are a no go. You might like to look out for pre and postnatal reformer or mat classes, or warm yoga classes.
Stretches For Pregnancy Pilates
From about 12 weeks, you may find that you’re feeling a little more flexible than usual. This is thanks to the hormone, Relaxin, which loosens your muscles, joints and ligaments during pregnancy. When you’re stretching out, be conscious of not pushing too far to avoid injuries. Focus instead on controlling the range of your stretch, and on strengthening the muscles around your joints.
You’ll want to steer clear of lying on your back for prolonged periods after about 16 weeks, as well as any isometric or static holds where you could be holding your breath. You’ll also want to make sure you always feel balanced to avoid risk of falling. That might mean staying a little lower to the ground, or using a balance pole or a wall if you’re standing on one leg or the reformer.
Apart from these things, your body will tell you what feels right and what doesn’t, for example with your growing belly, lying on your stomach might not feel so comfy, and inner thigh work might feel a bit yucky (all technical terms). What’s important is to listen to your body, as you know it best – move when it feels good and take rest when you need it.
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Exercises For Pregnancy
Some tips for accommodating your changing body might be taking your feet a little wider in squats and forward folds, taking your hands to the footbar on the reformer to help you balance, and of course, remember to stay hydrated when you’re exercising – a good tip for everyone!
10-Minute Prenatal Pilates Workout
In this 10 minute CorePlus prenatal Pilates class with instructor Chelsea, you will lengthen and strengthen through the body, with some juicy stretches and classic Pilates strength moves.
With heated Pilates, yoga and reformer under one roof, and classes open to all levels, CorePlus has a movement style for everyone. Studios are judgement-free spaces, every class is instructor led, and members move to feel good. With studios in Greater Melbourne and Brisbane, and more locations coming soon, you’ll find a movement community like no other.
