Staying healthy when pregnant with Pilates

Pilates is actually considered to be one of the better exercises to continue or start when you are pregnant. It is something that can be adjusted to how pregnant you are so you can work on strengthening core muscles and remaining fit and strong. Pre natal Pilates is a great way to get ready for giving birth as well as the exercises focus on the pelvis, back and abdomen, the main muscles you use to deliver your baby. By doing Pilates during the pregnancy, you can also get a good start after having the baby, on returning to your normal figure.

Find qualified instructors

When you are pregnant and want to join a Pilates class you need to find one led by a qualified instructor, preferable a class for pregnant women only. Prenatal Pilates needs to be led by someone who knows how to adjust the exercise so that it is safe for you to do it. It should be a careful class that involves thought-out body movements and depending on how pregnant the attendees are, depends on what they can and cannot try. It is very different from a regular Pilates class so if you used to do it before your pregnancy, do not be surprised by this. It is still effective and great for you and your baby.

You should not try Pilates on your own if you do not know how to safely and correctly do the moves. Do not put your health and your baby’s health at risk. Remember your movement as your pregnancy progresses is more limited. Be aware of your body and your energy levels. If you need to stop or slow down then do. Focus on your breathing and ask for assistance if you need it.

Precautions to take

There are precautions to take when it comes to pre natal Pilates to ensure it goes well and you get the most from it.

• Strengthen your lower back - As the baby grows and develops, then your weight increases and that can place strain on the lower back muscles, this is why backache is a common thing pregnant women experience. Pilates can help strengthen your lower back muscles.
• Be prepared for your centre of gravity to change - As that weight increases, it also affects your centre of gravity so make sure you are careful as you exercise.
• Keep the exercise to a moderate level - Always keep it in moderation so you do not experience your stomach muscles separating called diastases recti.
• Know what your range of motion is - Your range of motion will change as the baby grows becoming more limited. When doing prenatal Pilates know what you can and cannot do so you can avoid tears and injuries.
• Avoid laying on your back particularly after the first trimester - You should not lie on your back for any exercise especially in the 2nd and third trimesters. It can be a risk for pregnant women to exercise like this.