Active Pregnancy
Pilates for Pregnant Moms


Just because you’re pregnant doesn’t mean you should put off doing Pilates, moms. In fact, it may be one of the best exercises to do during and after pregnancy. The program will help build your core strength and tone your muscles, resulting in a more comfortable pregnancy and an easier delivery. Recovery is also faster with a healthier, toned physique. Plus, it’ll be easier for you to get back into shape.

Before starting any exercise regimen, however, consult your doctor especially if you have certain conditions or complications. It’s best to get your doctor’s thumbs up prior to starting any exercise routine to find the one that suits you best. Not everyone may be allowed to do Pilates or can only do so until a certain point in the pregnancy as there are certain positions that preggy moms shouldn’t do.

Before you begin

  • Schedule a physical fitness checkup with your doctor; get his go signal to enroll in a Pilates program.
  • Look for a prenatal Pilates program, and sign up.
  • Do not begin Pilates on your own if you haven’t already gone through even the basics.

Exercise smarts
You and your baby will both reap the rewards of a healthy body with good blood circulation, excellent oxygen supply, and regular detox through sweating. However, keep in mind that your body and needs are changing with your little one growing inside you.

  • Pace yourself. Don’t rush through the sessions.
  • Keep hydrated.
  • Eat healthy, balanced meals.
  • Watch your changing energy levels. If you’re too out of breath to talk casually, slow down.
  • Be alert for signs of physical distress like dizziness, feeling faint, nausea, racing heart, shortness of breath, uterine contractions, leaking fluid, and headaches.

During the session
Your center of gravity will shift as your baby grows. Your joints, ligaments, and muscles will also have increased flexibility but will be more prone to strains.

  • Do not overstretch.
  • Carefully get up or go down on the mat.
  • Slowly get on or off the reformer.
  • Be careful when working out on an exercise ball.
  • Try to work in a smaller range of motion.
  • Focus on strengthening your core and pelvic floor muscles, breathing well and working gently with oppositional stretch.

After the first trimester
Your tummy will be a lot bigger so your abdominal scoop will be different. Diastasis, the separation of the abdominal muscles, will also happen so it’s important to be aware and work with these changes. Modify your sessions and if your doctor and instructor say so, you could stop until the baby is born.

  • Pay attention to how your body feels.
  • Stop if there is any pain or discomfort in your tummy area or back.
  • You may prop your feet up but do not put your feet over your head.
  • Keep hips down.
  • Do not make sudden moves like forceful sidekicks and jump board exercises.

It would be best to focus on tuning inward and getting in touch with the Pilates exercise principles of centering, concentration, control, precision, breathing, and flow. This could be the perfect time to get the most of out your workout experience while developing skills that could help in the birthing and nurturing of your little one.

Photo credits:

Philippine Association for Childbirth Education

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