Pilates during pregnancy is a highly effective and low-impact form of exercise. The goal is to build stability and strength. Pilates actively helps in strengthening the trunk muscles. However, Pilates instructors incorporate moves to make movements and positions more complex; you might wonder if it is a safer thing to do during pregnancy.

Thankfully, with the instructor and modifications from your doctor, Pilates can be very healthy and effective during pregnancy. In this blog, we are going to discuss more about the safety and benefits of performing Pilates while pregnant. So, read on!

Is Pilates Safe For Pregnancy?

According to studies, physical exercise poses minimal risks in a healthy pregnancy. Pilates is known for having a low-impact emphasis on stabilizing the joints and can eliminate or manage many of the typical pregnancy-related pains and aches. That being said, you always should consult a prenatal healthcare professional prior to continuing or embarking on any exercise program while pregnant.

There are a few conditions that might qualify a pregnancy as high risk, such as placenta previa, lung and heart conditions, or conditions that can result in preterm labor. In such cases, many, if not all, Pilates might be inadvisable. However, if there are no such conditions, then it might be helpful if you perform Pilates while pregnant.

Benefits Of Pilates During Pregnancy

The general concept is that women are able to adapt better to the physical transitions of pregnancy via Pilates. This results from the strengthening and stabilizing of abdominal muscles, the pelvic floor, and the back. Pilates for pregnant women is reported to be a great way to decrease the pains and aches that come with pregnancy. There are a lot of benefits that you can get if you do Pilates while pregnant. However, you must inquire with your midwife or doctor if doing this is suitable for you.

Increased Muscle Strength

Pilates pregnancy offers certain exercises that can actually help build your muscular strength. Our experts at Pilates Nosara advise that strength-building for pregnant ladies includes all the major muscle groups.

Better Mental Health

Pilates use focused mindfulness and breathing. These exercises are known to improve mental health by:

1.   Reduced back pain
2.   Decreasing symptoms of depression and anxiety
3.   Promoting relaxation
4.   Reduces stress
5.   Improves mood
6.   Pilates while pregnant might also help reduce lower back, based on the type of pain you have. Make sure to inform your Pilates instructor about it.

Stronger Pelvic Floor Muscles

Pilates classes particularly designed for pregnancy mostly include pelvic floor exercises. Our experts help to tone and strengthen the muscles that support the pelvic floor. This can stop accidental leakage of urine in pregnancy after you give birth.

Moreover, as per studies, Pilates is a feasible and healthy method that decreases pregnancy pain. Thus, it is a favorable exercise regimen to decrease pain in your third trimester of gestation. 

What Not To Do In Pilates While Pregnant

Now that we have answered, “Is Pilates good for pregnancy?” Let’s look at some things that you must avoid.

1.   You must avoid hot Pilates, which is done with the help of devices like hot stones or takes place in heated rooms. Raising body temperature is strictly not advised.
2.   Stop engaging in exercises that make you lie on your back after about 12 weeks of gestation to steer clear of possibly obstructing the blood flow to your baby.
3.   Over-stretching and exhaustion of your muscles must also be avoided.
4.   You should also seek medical guidance from your doctor prior to continuing with Pilates.
5.   Inversion exercises are also to be avoided as they are executed upside down. This position can increase the risk of an artery obstruction by an air bubble or a clot. Such exercises are most risky in your second and third trimesters as well as in your postpartum period.

Luckily, pilates while pregnant is expanding in popularity, in part because of the flexibility of positions. It is one of the few exercise regimens that can be done while lying on your side or in a sitting position.

The Bottom Line

One of the facts about Pilates is that it has been shown to lower rates of birth interventions, cesarean birth, and episiotomies. Moreover, it also helps to eliminate or manage the typical pains and aches linked with pregnancy. It can support every stage of the postpartum, birth, and pregnancy period. Whether you are an avid exerciser or a newbie, a qualified instructor can gear the workout to meet your requirements and still safely challenge you. If you are looking for Pilates with a scenic view, then visit us at Pilates Nosara and practice in lush green jungles.