Pilates while you are pregnant

For your own practice

Draft: lightly edited from Tania's original article, for her approval.

You can do Pilates while you are pregnant, and it can help you through your pregnancy and your labour. What changes is how you exercise: some movements need modifying, and some are best left until later.

What Pilates can offer you

• A strong centre that supports you as your baby grows
• Less back pain
• Better pelvic floor and abdominal strength
• Better posture and balance

It is also less tiring than many other forms of exercise. A good programme works your abdominal, pelvic, neck, shoulder and back muscles, building endurance and flexibility. As your baby grows, your centre of gravity shifts and your balance changes, so include work that builds stability.

Exercise gently

Every exercise should be gentle enough to keep you and your baby safe. Do not strain with difficult movements. Pregnancy is short, and there will be plenty of time for that work once your body has recovered.

Movements to avoid or treat with care

• In the first trimester, take care with anything lying on your front, and reduce your range in front-lying spinal extension.
• After twelve weeks, stop exercises that have you lying on your back or your stomach, full sit-ups or roll-ups with straight legs, movements that stretch the abdomen a long way, and any breath holding.
• Avoid held muscle contractions, which can raise your blood pressure.
• Take care changing position or standing up: the hormones of pregnancy can make your blood pressure fluctuate.
• Avoid inverted positions such as roll over, or rolling down through the spine from standing.
• Keep your head above your pelvis. Avoid bringing the head below hip level, and avoid bridging that lifts the pelvis above the head, unless you are lying down.
• Avoid holding a stretch for longer than two or three breaths.
• Rest often, and stay hydrated. In later pregnancy, exercising on alternate days may suit you better.

When not to do Pilates at all

Speak to your doctor or midwife first, and do not exercise if any of the following apply:

• You have had more than two miscarriages
• You have a persistent fever while pregnant
• You have headaches, blurred vision, or swelling around the rib cage
• You are expecting twins
• You have bled after exercising
• You have high blood pressure
• You have signs of an injury from exercise
• You have signs of labour

This article is general information, not medical advice. Please talk to your doctor or midwife before you exercise during or after pregnancy, and work with a teacher experienced in pre- and post-natal Pilates.

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