Pregnancy Pilates
Pregnancy causes a lot of internal and external changes in a woman’s body, but exercise has been shown to reduce complications of pregnancy such as gestational hypertension and reduce the risk of C-sections and episiotomies (1, 2, 3). Prenatal Pilates is a safe, effective way to stay active during pregnancy and has also been shown to decrease the need for back surgery and aid postpartum recovery. It strengthens muscles in the core, lower back and pelvic floor, which helps with posture, balance and prevents and manages back pain.
However, with each trimester comes different physical changes and challenges, and it’s important to listen to your body in order to avoid overexertion and potentially endanger yourself or your baby. That’s why it’s important to get cleared by your healthcare professional and then choose a studio that has certified prenatal instructors.
For those who are ready to jump into reformer pregancy Pilates East Sheen in the first trimester, a good rule of thumb is to wear loose, comfortable clothes that will allow you to move without restriction. A tee shirt or tank is fine, but you may want to layer a sweatshirt (like our very own Body Lab hoodie!) until you warm up in class. Leggings, bike shorts and stretchy joggers are also great options that will provide comfort and movement versatility.
What should one wear to Pregnancy Pilates classes?
A low-impact sports bra is a must, and it’s a good idea to go with one that’s fitted so that your instructor can see the alignment of your body while you are moving. Stick with a neutral color and if possible opt for a fabric that wicks moisture and has a four-way stretch. Our favorites are this ruched plunging bra with a racerback and these Airbrush leggings, which have flat seams to help prevent snags.
As you make your way into the second trimester, the baby bump is more visible and symptoms like fatigue and nausea have typically subsided. However, your center of gravity shifts and the lumber curve becomes greater, which can challenge your overall balance, endurance and coordination. Lying on your back for prolonged periods of time can also impede blood flow to the fetus, which is why it’s important to modify exercises and avoid prolonged supine poses during this stage.
As you move into the third trimester, the focus shifts to birth preparation. It’s important to continue to work on releasing and relaxing the pelvic floor and abdominal muscles in order to prepare for labor. This will also help prevent an overactive uterus from overworking and potentially leading to incontinence after the baby is born. It’s also important to continue to work on reducing forward spinal curvature and exaggerated shoulder and upper back tension. Our Body Lab instructors are well-versed in these modifications and will work with you to modify your workout throughout each trimester.