{"id":103462,"date":"2020-04-02T10:22:11","date_gmt":"2020-04-02T14:22:11","guid":{"rendered":"https:\/\/wp.oviahealth.com\/guide\/103462\/pregnancy-prenatal-pilates\/"},"modified":"2025-02-06T14:26:25","modified_gmt":"2025-02-06T19:26:25","slug":"pregnancy-prenatal-pilates","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/103462\/pregnancy-prenatal-pilates\/","title":{"rendered":"Prenatal pilates"},"content":{"rendered":"\n<div class=\"content-author\">\n<div class=\"content-author__wrapper\"><img decoding=\"async\" class=\"content-author__image\" src=\"https:\/\/ovia-assets.s3.amazonaws.com\/content_platform\/25373\/article_103443_AuthorIMG-01.jpg\" alt=\"Sara Lindberg\">\n<p class=\"content-author__name content-author__name--guest\">Sara Lindberg<span class=\"content-author__title\">Freelance writer focused on health &amp; wellness<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Let\u2019s face it: getting the recommended amount of exercise during pregnancy can be a real struggle at times. The thought of going to the gym, or even braving the weather for a quick walk, can often squash any desire to exercise. Fortunately, there are prenatal classes, such as prenatal Pilates, that not only offer the physical benefits of exercise, but also the social perks of getting together with other moms-to-be.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">The American College of Obstetricians and Gynecologists (ACOG) advises women to do modified Pilates, or more specifically, a prenatal Pilates class if they are going to continue their practice during pregnancy. Prenatal classes are one of the best ways for beginners to practice Pilates because they often teach modified moves that accommodate a pregnant woman\u2019s growing belly.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Benefits of prenatal Pilates<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved alignment and body awareness: <\/strong><span style=\"font-weight: 400;\">Your center of gravity changes quite a bit during pregnancy. Having good body awareness will help you adapt to a rapidly changing body in both the prenatal and postnatal periods. Good body awareness can also help guide you in the birthing process by knowing what positions ease your pain.<\/span><\/li>\n\n\n\n<li><strong>Improved core\/hip strength and stability:<\/strong> <span style=\"font-weight: 400;\">This includes strength of the abdominals, back, hips, and pelvic floor muscles. The stronger your core, the less likely you are to suffer from common aches and pains during pregnancy and childbirth. Focusing on your core while pregnant also helps in the postpartum recovery period. <\/span><\/li>\n\n\n\n<li><strong>Improved balance and coordination:<\/strong> <span style=\"font-weight: 400;\">Many women find themselves feeling \u201cclumsy\u201d during pregnancy due to rapid changes in their balance. Pilates helps this by decreasing your chance of injury during workouts or simple slips, trips, and falls. <\/span><\/li>\n\n\n\n<li><strong>Better breathing patterns and focus:<\/strong><span style=\"font-weight: 400;\"> Dr. Julianne Gordon, DPT and certified Stott Pilates Instructor, says that \u201cEarly on in pregnancy, it\u2019s important to establish a good breathing pattern and flexibility in your ribcage area before the baby begins taking up more and more room.\u201d She explains that the diaphragm has to move downward as you breathe in, and this becomes increasingly difficult as the baby develops. This means having the ability to really expand the ribs laterally will provide proper breath for your exercises and also helps to improve posture and alignment.<\/span><\/li>\n\n\n\n<li><strong>Improved spinal mobility:<\/strong><span style=\"font-weight: 400;\"> \u201cPilates focuses on segmental mobility within the spine,\u201d explains Gordon. \u201cThis will help ensure you don\u2019t end up with spots that feel \u2018stuck\u2019 in your spine,\u201d she adds. During pregnancy, many women will adopt a forward head and shoulder posture because of increasing breast size, which can lead to a stiff and painful upper back and headaches from poor alignment. Pilates focuses on motion and control at each individual segment and starting each exercise in a neutral alignment, which \u00a0\u00a0helps restore more anatomical movement throughout the spine.<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How to stay safe<\/strong><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Joining a prenatal class with a certified instructor is the safest way to practice Pilates during pregnancy. If a prenatal class is not available in your area and you choose to attend a regular Pilates class, it\u2019s very important to let the instructor know you are expecting. \u201cThey will be able to give you several modifications or props to use during your workout in order to make it safe,\u201d says Gordon. &nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Gordon also recommends that a pregnant woman avoid prolonged stretching in any one position. And the ACOG recommends that during the second and third trimesters, moms-to-be avoid prone positioning, or any inverted exercises, and that they should avoid prolonged supine positioning after 20 weeks. Additionally, Gordon says that \u201cafter the first trimester a pregnant woman should not engage in any abdominal strengthening exercises with the abs in a shortened position (like crunches) and exercises should always be done in a neutral spine position.\u201d During all stages of pregnancy, excessive pressure through the pelvic floor muscles and through the hip girdle in general should be avoided. <\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Pilates exercises to try at home<\/strong><\/h4>\n\n\n\n<p><span style=\"font-weight: 400;\">Gordon says some of her favorite Pilates exercises for at home include seated ball work or seated chair work, and the seated mermaid stretch (great for side-bending and rotation in the spine). She also recommends quadruped positioning, which reduces strain on the low back and sacroiliac joints, and is a good position to practice for laboring. In this position, you can do things such as cat stretch, transversus abdominus contractions, and alternating arm lifts for upper back strength. And of course, working on isometric contractions of the pelvic floor and transversus abdominus is a great home exercise that everyone should be doing.<\/span><\/p>\n\n\n\n<p><em><span style=\"font-weight: 400;\">As with any fitness activity, the ACOG advises you to stop exercising and seek immediate medical advice if you notice warning signs such as vaginal bleeding, dizziness, or chest pain.<\/span><\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>About the author:<br><\/strong><span class=\"il\">Sara<\/span><strong>&nbsp;<\/strong>Lindberg is a freelance writer focusing on parenting, health, and wellness. She is passionate about all things fitness and health and loves spending time with her husband, daughter, and son.&nbsp;&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Read more<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/10411\/exercise-during-pregnancy\/\">Exercise during pregnancy (and when to avoid it)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/10535\/swimming-during-pregnancy\/\">Swimming when pregnant<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sources<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Committee on Obstetric Practice. \u201cPhysical Activity and Exercise During Pregnancy and the Postpartum Period.\u201d <\/span><em><span style=\"font-weight: 400;\">American College of Obstetricians and Gynecologists. \u00a0<\/span><\/em><span style=\"font-weight: 400;\">Committee Opinion 650. December 2015. Retrieved July 12 2017. https:\/\/www.acog.org\/Resources-And-Publications\/Committee-Opinions\/Committee-on-Obstetric-Practice\/Physical-Activity-and-Exercise-During-Pregnancy-and-the-Postpartum-Period.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Dr. Julianne Gordon, DPT and certified Stott Pilates Instructor<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>There are plenty of ways to stay active during pregnancy, but there are a few programs that stand out as having helpful prenatal programs.<\/p>\n","protected":false},"author":1,"featured_media":233639,"template":"","format":"standard","meta":{"ovia_author_name":"Sara Lindberg","ovia_author_prefix":"","ovia_author_image":"https:\/\/ovia-assets.s3.amazonaws.com\/content_platform\/25392\/article_103462_AuthorIMG-01.jpg","ovia_content_type_id":"175","ovia_product_mode":"3","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"9","ovia_legacy_category2":"","ovia_content_url_id":"103462","ovia_include_share_buttons":"","ovia_fertility_goal":"","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[62,56],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-103462","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","preg-category-exercise-while-pregnant","preg-category-staying-healthy-while-pregnant"],"yoast_head":"<!-- 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