Season 4, Episode 7: Can I keep doing Pilates while I’m pregnant?

Tania Huddart: Pregnancy is short. I know it doesn't always feel that way. But there will be plenty of time for the hard work once your body has recovered. For now, every exercise should be gentle enough to keep you and your baby safe. That's the whole idea.

Host: Welcome to Build Confidence and Purpose with Pilates. I'm here with Tania Huddart: Pilates teacher, teacher trainer and author of Teach Pilates with Confidence and Pilates & Purpose. Both voices you'll hear are made with AI. Every word Tania says is her own, and she's approved each one.

Last time, we talked about good pain and bad pain. This time, a question a lot of women bring to their first class. Can I keep doing Pilates while I'm pregnant?

Tania Huddart: Yes, you can. And it can help you through your pregnancy, and through your labour. What changes is how you exercise. Some movements need modifying. And some are best left until later.

Before we go any further, one thing. This is general information, not medical advice. Talk to your midwife or doctor before you exercise while you're pregnant. And work with a teacher who's experienced in pregnancy and postnatal Pilates.

Host: So what can it actually do for me while I'm pregnant?

Tania Huddart: It can give you a strong centre, to support you as your baby grows. It can help with back pain. It can keep your pelvic floor and your tummy muscles strong. And it can help your posture and your balance.

It's also less tiring than many other kinds of exercise. Which matters, because you're already tired.

Host: Can you say what the pelvic floor is, for anyone who isn't sure?

Tania Huddart: Of course. It's a sling of muscles at the base of your pelvis. I picture it as a small bowl. Your whole pelvis is a bigger bowl, and the pelvic floor is the small bowl underneath, supporting it. In pregnancy, that small bowl is carrying a lot more than usual.

Host: And why does balance come into it?

Tania Huddart: Because your body is changing all the time. As your baby grows, your centre of gravity shifts. So your balance changes too. Things you used to do without thinking can feel a little wobbly.

So a good programme includes work that builds stability. It works your tummy, your pelvic floor, your neck, your shoulders and your back. It builds endurance and flexibility. Not to make you fitter than ever. To help you carry your baby comfortably.

Host: What might a pregnancy class look like?

Tania Huddart: It might start with gentle breathing, and waking up the pelvic floor. Then some strengthening for your legs, hips and arms, and your posture. Your pelvic floor gets a turn to strengthen, and a turn to relax. Both matter. And there might be pillows. Lots of pillows, to support you in comfortable positions.

Host: So what do I need to be careful of?

Tania Huddart: Let me give you the big ideas, rather than a long list. Your teacher will know the detail.

The first idea is gentleness. Don't strain with difficult movements. That means no full sit-ups. No roll-ups with straight legs. Nothing that stretches your tummy a long way. And don't hold your breath. Not ever.

The second idea is not holding on. Avoid holding a muscle tight for a long time. Held contractions can push up your blood pressure. And don't hold a stretch for longer than two or three breaths.

If you remember one thing from this part, make it this. Gentle, and nothing held.

Host: What about lying down? So much of Pilates happens on your back.

Tania Huddart: It does. And that's one of the biggest changes.

In the first trimester, the first three months or so, take care with anything lying on your front. And keep the movement smaller when you lift your chest from lying on your front.

After twelve weeks, stop exercises that have you lying on your back, or on your stomach. That can feel like a big loss in Pilates. But there are plenty of other positions. Sitting, kneeling, lying on your side. Your teacher will help you find them.

The other big change is about being upside down. Keep your head above your pelvis. So no upside-down positions, like the roll over, where your legs go back over your head. And no rolling down through your spine from standing. Anything that takes your head below your hips can wait.

Host: Does the breathing we talked about earlier this season still apply?

Tania Huddart: It does, more than ever. Breathe in through your nose, wherever you can. And let the air out slowly, without forcing it. That slow out-breath is calming, for your body and your mind. Most pregnant women I know would take a little more calm.

A pregnancy class might also include breathing that helps you get ready for labour. But the rule underneath it all doesn't change. Never hold your breath. And step away from any exercise that makes it hard to breathe.

Everything from the last episode applies too, only more so. Sharp or shooting pain is always a stop. And if you have to fight your body to do a movement, it isn't the movement for you right now.

Host: And is there anything that catches people out?

Tania Huddart: Getting up. The hormones of pregnancy can make your blood pressure go up and down. So take your time when you change position. And take your time standing up. There's no prize for being first off the mat.

Rest often. Drink plenty of water. And later in your pregnancy, you might find that exercising every second day suits you better than every day. Listen to that. It isn't laziness. It's good sense.

Host: Is there anyone who shouldn't do Pilates while they're pregnant?

Tania Huddart: Yes. And this is the part I most want you to hear. There are some situations where you shouldn't exercise at all. Speak to your doctor or midwife first.

Some are about your history. If you've had more than two miscarriages. If you're expecting twins. Or if you have high blood pressure.

And some are signs in your body right now. A fever that won't go away. Headaches, blurred vision, or swelling around your rib cage. Any bleeding after you've exercised. Any sign that you've hurt yourself exercising. And any sign of labour.

If any of those apply to you, don't exercise. Talk to your doctor or midwife first.

And that's true at any point in your pregnancy, not only at the start. If something new shows up, stop, and call them.

Host: That's a serious list. And a lot to take in if you're already a bit anxious.

Tania Huddart: It is. It's not there to frighten you. It's there so you know when to stop and ask.

Your midwife or doctor knows your pregnancy. I don't. Your teacher doesn't. So if something feels wrong, they're the people to call. Not the internet, and not a friend who had a baby last year.

Host: How do I find the right teacher?

Tania Huddart: Look for someone experienced in pregnancy and postnatal Pilates. Ask them about it. A good teacher will be glad you asked.

Pilates teachers often walk beside a client through a whole pregnancy. That's a real relationship, and it's built on trust. So tell them how you're feeling, every class. Your body this week isn't your body last week. Things change fast. The more your teacher knows, the better they can look after you. A good teacher will keep an eye on your posture and alignment as your body changes.

Host: With all those changes, is it still worth doing?

Tania Huddart: I think so. Just change what you're asking of it. You're not trying to get stronger than ever, or tick off hard exercises. You're building a strong centre to carry your baby. You're looking after your back, and your balance. That's plenty.

And what you build now gives you something to come back to after the birth. A centre that knows how to work. A breath you can rely on. That's where we'll pick up next time.

Pregnancy is short. The harder work can wait. Your body will still be there.

Host: If someone's taking three things away from this, what should they be?

Tania Huddart: One. You can keep doing Pilates while you're pregnant. Gently, and with your midwife or doctor's okay.

Two. Keep your head above your pelvis. Don't hold your breath, and don't hold anything for long.

Three. If any warning sign shows up, stop. Talk to your doctor or midwife before you exercise again.

Host: And a question to sit with?

Tania Huddart: This week, notice how your balance feels when you stand up from a chair, or turn around quickly. Is it the same as last month? What is your body asking you to slow down for?

Host: You'll find Tania's article, Pilates while you are pregnant, in the Journal at taniahuddart.com.

Next time, it's the last episode of the season. How do I come back to Pilates after having a baby?

Tania, last word?

Tania Huddart: Be gentle with yourself. Your body is doing something extraordinary. Pilates is there to support it, not to test it.