Pregnancy changes a woman’s body in many ways. To help adjust with the sudden emotional and physical changes pregnancy brings Pilates can help women adjust more comfortably. Many Pilates’ moves incorporate lying flat on your back and these are not recommended later in your pregnancy. It’s always best to talk to your midwife or doctor before beginning any workout routine when pregnant. If you’re just starting a Pilates routine look for Prenatal Pilates workouts. These specifically target pregnant women and have adjusted many of the moves depending on the trimester.
Tips for Modifying Pilates When Pregnant:
- Avoid the moves that require the strength of your abdominals, such as crunches, as these can cause diastasis recti (the separation of your abdominal muscles).
- Focus on alignment and good posture, trying to move your body in fluid motions. You are trying to strengthen your body, not stretch it, so don’t extend fully.
When you reach the second trimester you’ll want to stop all lying down exercises as this will reduce the blood supply to your brain. This is the time to work in squats as they will help open your pelvic region and better prepare your body for labor.