Pilates can be an amazing safe, effective style of exercise both during and after pregnancy. It is however always important to check your instructor is specialised in this area when doing a private session or class workout to ensure they are giving you exercises that are safe & appropriate.
Generally it’s advised after your second trimester in pregnancy to avoid exercises lying on your back & to skip out on any intense core/ sit up type exercises that can increase the chance of abdominal separation & unwanted pressure on the pelvic floor.
Exercises that gently strengthen the postural muscles such as the mid back, gluts and arms are great throughout pregnancy along with some gentle stretches to keep the body feeling supple. The Pilates mat & some equipment along with focused breath work can help to connect to the deeper muscles such as the pelvic floor which can be great help when preparing for birth & recovery.
It’s usually recommended after approx 4-8 weeks post birth to get a check up with a pelvic floor physio & to get cleared by your midwife/ doctor before returning to exercise. In the early stages of postnatal pilates training its ideal to do gentle core stability exercises connecting to the breath & rib/ pelvic placement over time you can increase the challenge & intensity as you become stronger. It’s very important to ease back into training slowly to ensure you are activating the core correctly getting the deeper stabilising muscles connected first.
Private Pilates sessions are optimal as your instructor can focus more closely on your tecnique and will structure the session around your body - also much more relaxed if baby comes along too!
Comments