Pilates in Pregnancy
Here are our top tips to get the most out of your class:
- Listen to your body. It will tell you what it needs. If you’re tired, rest, if you need to stretch do it, if something doesn’t feel right, stop. Your body is very clever and tuning in to what it is saying will help you to keep feeling well and get the best from your pilates.
- Eat well and keep hydrated. Your body will need more food and fluid as it works harder to keep your baby growing. If you add exercises into this, make sure you have extra. You will also find you get hotter and sweat more, so this needs to be replaced with extra fluid.
- Do your pelvic floor! Use your pelvic floor instead of your abdominals when you practice pilates. This will help to support your pelvis, and strengthen the pelvic floor.
- Relax your pelvic floor! Make sure you let that pelvic floor go when you are resting between movements or after class. Although you want a strong pelvic floor, you don’t want an overly tight one! Long and strong is what you’re aiming for.
- Less is more. Now is not the time to be trying to achieve your teasers! Instead focus on the quality of movement and reduce the range to where it feels good. Nothing should feel like its straining or very hard work. Challenging yes, but still very achievable.
- Roll to the side! If you’re moving from the floor to sitting, roll to the side first. This will save your back and keep your tummy muscles in check. As you grow the bump, the abdominals muscles will start to move apart – this is normal but it means they become a little more vulnerable. Straining them could make this worse so avoid come up straight from your back. Unless you’re in the bath- that’s allowed!
- Rest often. Take more time between movements if you need to. If you feel like you need extra rest- that’s fine. Take what you need and carry on when you feel ready.
- If it doesn’t feel right, stop. This is important as we don’t want to put any undue strain on the body at this time. This is particularly important during the third trimester.
- At 12 weeks no more crunches, sit ups or plank type movements. This is now too much for the abdominals. Time to switch it up!
- At 16-20 weeks it’s time to start propping up, no more laying flat on your back. You can use cushions, bolsters, balls or stand or sit instead. Remember chest higher than bump!
For more info general exercise guidelines have a look at the NHS
If you want to find out more about what we can do for you have a look at our website for more information.