exercises to avoid during prenatal Pilates

As your pregnancy progresses, your body goes through many changes. You are likely to gain weight, your joints may not move as easily and you have a greater center of gravity. This can exacerbate misalignments or injuries from previous exercise. It’s important to keep your body safe and continue exercising to stay strong, healthy and in good condition for the birth of your baby.

Regular exercise is generally considered safe for pregnant women without any pre-existing conditions or contraindications. In fact, the NHS recommends 30 minutes of physical activity every day. Pilates is an excellent option, as it’s low impact and gentle on the joints and muscles. Plus, it can be modified to accommodate the different stages of your pregnancy.

When choosing a Prenatal Pilates East Sheen, be sure to flag your pregnancy with the instructor prior to starting. It’s a good idea to find an experienced trainer who is familiar with working with pregnant clients. Your trainer will be able to adapt the exercises as your pregnancy progresses and make sure you are working within your limits, as well as safely.

Are there any specific exercises to avoid during prenatal Pilates?

While there are no specific Pilates exercises that are off limits for pregnancy, you should be cautious when performing core exercises to avoid overstretching or pushing too hard. In particular, forward flexion can cause diastasis recti (a separation in your abdominal muscles) as your uterus grows. For this reason, a good instructor will avoid any exercises that involve lying on your back – such as 4 point kneeling, tail swing and the hundred series – or recommend modifications to avoid flexion such as seated spinal circles, the half rollback on the tower or a seated spine stretch.

Another thing to be careful of is excessive twisting. This can also lead to diastasis recti or a hernia. For this reason, your instructor will be mindful to use supportive props and modify the positions as your pregnancy progresses. As with any type of exercise, if you are feeling breathless or lightheaded during class, stop and rest. If you experience any pain or discomfort, consult your doctor.

Pregnancy Pilates is a great way to continue to stay active throughout your pregnancy and prepare for the rigours of labour and delivery. It increases your overall alignment, strengthens the abdominal and pelvic floor muscles and helps to teach you how to breathe with movement, which will be useful during labour. It also promotes a sense of community with fellow pregnant women and is often very relaxing.

If you are interested in taking a Pregnancy Pilates class, get in touch with us today to discuss private, semi-private and group sessions. Our experienced team are on hand to help you through your pregnancy and beyond.