What Are The Benefits of Prenatal Pilates?

Welcome, I'm Bridget, founder of Kala Pilates.

There are many misconceptions about the ability to exercise when pregnant. One question I often get asked as a Pilates instructor is, "Is it safe to continue Pilates while pregnant?".

My answer to this is it's absolutely safe to continue!

Unless you're specifically instructed otherwise by your doctor, prenatal Pilates is a great way to keep active, relieve stress, and keep your body healthy while growing your little one.

Below, I'll walk you through the benefits of prenatal Pilates and hopefully alleviate any fears or misconceptions you have about continuing your practice while expecting.

How often should I exercise while pregnant?

Before we jump in, you may be wondering if there are any changes you should make to your exercise plan when you're pregnant.

While it's recommended that you continue to exercise, it's best to avoid high-impact sports that stress your joints. The Australian Government Dept of Health specifies that 'Physical activity during pregnancy is safe and is good for you and your baby. The health board also recommends you aim for 30 to 60 minutes of daily exercise and recommends Pilates, yoga and swimming as their top exercises to do while pregnant.

Benefits of PreNatal Pilates

1. Improves Your Posture And Relieves Back Pain

During your pregnancy, your body goes through many changes like weight gain, posture, and weakness of joints and ligaments.

Around 30-70% of pregnant women will experience some degree of back pain, because when your bump grows, your lumbar spine curvature can increase by 41% (arch in your lower back). The lower back pain and discomfort therefore comes as a result of the added weight putting extra stress on your back.

Pilates can help to strengthen your core, pelvic floor, and lower back muscles, which are essential in protecting your lumbar spine and growing bump. Pilates also increases your circulation to your spine and back muscles, bringing oxygen, which helps to alleviate pain and discomfort.

2. Strengthen & Release Your Pelvic Floor

Along with protecting your bump and improving your posture, research suggests that strengthening your pelvic floor while pregnant in your first 2 trimesters can reduce the amount of perineal trauma suffered (such as rips or tears) during childbirth. In addition to reducing trauma, having a strong pelvic floor can aid in quicker recovery after birth.

However, not to confuse you, in your final trimester, it is just as important to learn how to relax and let go of your pelvic floor along with your breath to prepare for a smooth birthing experience.

Breathing techniques taught in Prenatal Pilates can hugely help you to learn how to engage and relax your pelvic floor, supporting you and your bub.

3. Boosts Your Mental Wellbeing

One prenatal pilates benefit that's often overlooked while we're focused on the physical benefits of prenatal Pilates is the effect it can have on your mental wellbeing.

Hormonal changes during pregnancy can lead to a change in mood and leave you feeling anxious, down, and stressed.

Prenatal Pilates can help to increase positive endorphins in your body, which helps to boost your mood, balance your hormones, and relieve any anxiety and low mood you may be feeling.

If you are joining a local prenatal pilates class this is also another fantastic way to meet fellow expecting mums and join the community of women supporting women.

4. Low Impact Yet High Intensity

To keep fit and healthy while pregnant, it's important your exercise should increase your heart rate and breathing without having a high impact on your joints.

Pilates is a low-impact yet high-intensity exercise that increases your circulation, raises your heart rate, and leaves you feeling like you've had a full body workout without any unnecessary stress on your joints.

5. Improves Your Breathing Technique

In Pilates we focus on using breathing techniques to help us flow through our movements, work with the right amount of core engagement and not cause too much internal pressure. We use a technique called diaphragmatic 360 breathing.

Research shows that practising Pilates diaphragmatic breathing during pregnancy can help ease uterine contractions and prenatal pain, help you have an easier childbirth and even experience less labour pain.

Summary

It's clear that there are many benefits of prenatal Pilates, not just for your body, your baby and a smooth labour experience, but for your mind, mood and energy levels.

As a prenatal pilates instructor myself, I recommend that when you're looking for prenatal Pilates classes, you choose an instructor with pre/post natal training, as they'll be able to recommend specific techniques and any adaptations to suit your needs.

If you'd like to join one of my prenatal classes either at home or online, you can find out more here.