trimesters is prenatal Pilates suitable for

Pregnancy can do a number on your muscles, and it’s important to keep the core strong so that you are ready for childbirth. Studies have found that Pilates is a safe exercise during pregnancy and can reduce the risk of complications like C-sections, back pain, abdominal separation (diastasis recti), and gestational high blood pressure and diabetes (1, 2, 3).

But if you’re looking to try a new class or to advance your workout routine while pregnant, make sure to check with your doctor first. A good instructor can help guide you to proper form and avoid certain movements that are unsafe for a pregnant body. Those that should be avoided include exercises that involve lying on the back or those that contract the rectus abdominis (3, 6, 10).

Most of the other Pilates movements are safe to do in the first trimester, especially with a certified prenatal instructor who has experience working with pregnant women and knows how to modify the workouts as you progress through each trimester. For instance, inversion exercises can be a no-go during the first trimester due to increased likelihood of an artery obstruction by a blood clot and/or air bubble (2, 3, 12). A good Prenatal Pilates East Sheen instructor will offer modifications that allow for these risks during this period.

What trimesters is prenatal Pilates suitable for?

One of the most important parts of a Pilates practice during pregnancy is focusing on the pelvic floor muscles. These muscles are essential to supporting your growing uterus. A 2018 study found that Pilates can increase the strength of your pelvic floor muscles, resulting in lower rates of low Apgar scores at birth (2, 13).

In addition to strengthening your core, a good prenatal pilates session will also focus on improving your flexibility and stability. One of the best examples of this is the “arm opening” move, which improves flexibility and helps to strengthen the oblique abdominal muscles (12).

As the baby grows, it presses against your diaphragm, making deep breaths more difficult. In the first trimester, many pregnant women find that doing Pilates style breathing helps them get more oxygen into their bodies because it involves recruitment of the intercostal muscles that line the ribcage. In the second trimester, you can continue to do most of your usual Pilates routine, but it’s a good idea to avoid inversion exercises, such as headstands and shoulder stand, and instead opt for a gentler exercise that encourages deeper breaths.

A 2018 study found that Pilates can decrease the duration and severity of labor pain in those with a high risk of a low Apgar score (2, 14). A good prenatal instructor will be able to tailor your routine based on your unique body’s needs during each phase of the pregnancy. In the final trimester, it’s also a good idea to avoid exercises that require a lot of movement in your legs and hips (like squats) because the extra weight can cause you to lose balance and possibly fall.