Pilates for Pregnancy
No two women’s bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate excercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.
A womens body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. The beauty of Pilates is that it can be individualized for anyone’s ability. Over the course of the pregnancy the demand on the abdominal muscles should be decreased. During the second trimester, the muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced abdominal support, there is a greater risk of injuring the lower back. Further, due to the hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. For this reason, you should be careful not to overstrech. It is important to continue strengthening and rebalancing the muscles around the joints – supporting the body as it goes through postural changes related to pregnancy.
Today many guidelines indicate that after approximately the 16th week of gestation, the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the fetal blood supply may be affected. In the second trimester, positioning must be adjusted and light equipment (particularly the Spine Supporter) combined with the Matwork excercises becomes very useful.
- We do not recommend that you do Pilates in the first 12 weeks of pregnancy.
- Pilates should not be resumed until 6 week post-partum and 12 week post a cesarian section.
- Our pre-natal classes are 45 minutes in duration each Monday at 7.05pm.
- You do not pay for an 8 week course with the pre-natal classes – payment is per class @€20.00