Pilates During Pregnancy: Is It A Good Idea?
Exercise during pregnancy benefits both mother and baby. Generally, doctors recommend that pregnant women stick to low-impact physical activity, such as swimming, walking, or yoga. One option that appeals to expectant mothers is pilates during pregnancy.
But is it a healthy form of exercise for pregnant women?
Pilates During Pregnancy: Is It A Good Idea?
Today we want to answer some of the questions you may have about pilates and whether it is healthy for your pregnancy or not.
What is Pilates?
Joseph Hubertus Pilates was the creator of this form of physical training that bears his name. Pilates was designed to work on the body and mind at the same time. The goal is, among other things, to promote concentration, control and breathing.
You can do Pilates on the ground or with exercise equipment. Your body works to increase strength, improve flexibility and agility. On an emotional level, it helps increase self-esteem and connect with yourself.
But is it possible to do Pilates during pregnancy?
The answer varies depending on the physical condition of the pregnant woman.
Every person and every pregnancy is different. Your obstetrician should help you decide if you can do Pilates or not.
The practice of Pilates can help strengthen a mother’s body. However, always consult your doctor before starting a new exercise routine.
Also read: Eleven habits you should avoid during pregnancy
How to do Pilates during pregnancy
Suppose you have been to the doctor and they assessed your physical condition. They concluded that it is safe for you to do Pilates.
If so, how many times a week should you do it? Will you be able to keep up with all the training load?
The recommendations vary from one specialist to another. Here are some observations on this case from the Journal of Yoga and Physical Therapy:
- You can do Pilates from the moment you become pregnant until the day you give birth. However, you should always do it under medical supervision.
- Do this between two and three times a week.
- In the first trimester, your exercises should not exceed 20 minutes. You can later extend them up to 45-60 minutes per. session when your pregnancy is more advanced.
- When doing pilates, it is important to focus on performing the exercises correctly.
The benefits of pilates for pregnant women
Pilates during pregnancy can be very beneficial for both you and your baby, not only physically but also emotionally.
Among its key benefits, Pilates helps:
- Reduce fear of giving birth: Pilates breathing exercises can help women better withstand labor pains.
- Improve your future expansion due to flexibility work.
- Strengthen your pelvic floor.
- Improve your flexibility and coordination.
- You will learn breathing and self-control that will help a lot during childbirth.
- Avoid varicose veins, hemorrhoids and back pain.
- Improve your self-confidence.
- Tighten your body.
- Practice relaxation.
- Improve your sleep and prevent insomnia.
Also read: Four tips to make your baby happy during pregnancy
When is Pilates Not Recommended During Pregnancy?
As we have said before, your doctor should advise you on whether you can do Pilates or not. In general, this exercise is not recommended in certain cases, such as:
- Pregnant woman with high blood pressure.
- Premature rupture of membranes.
- When there is intrauterine growth inhibition.
- In women with preeclampsia (preeclampsia).
- If the expectant mother is at high risk pregnant.
You can try attending pilates classes designed for pregnant women, as some exercises in other types of pilates are contraindicated during pregnancy. These include lying exercises (where the rectum contracts), those performed on the head, and deep stretches.
Pilates during pregnancy can provide many benefits for you and your baby. However, you should consult your doctor before signing up for any Pilates program.
Remember that you should not make any changes in your habits during pregnancy without consulting your midwife or doctor. Your and your child’s health comes first!
