Pregnancy is a unique and transformative experience, and staying active can help you feel your best throughout this journey. Pilates, with its focus on core strength, flexibility, and mindfulness, is an excellent exercise choice for expectant mothers. Here’s a guide to the best Pilates exercises for pregnancy, ensuring you stay strong, flexible, and centred.

Why Pilates During Pregnancy?

Pilates offers numerous benefits for pregnant women:

• Core Strength: Helps support your growing belly and reduces lower back pain.
• Flexibility: Aids in adapting to the physical changes of pregnancy.
• Mindfulness: Promotes relaxation and reduces stress.
• Pelvic Floor: Lots of emphasis is on keeping this muscle group strong (and recovering quickly).

Safety First

Before starting any new exercise routine, especially during pregnancy, consult with your healthcare provider. Listen to your body and avoid exercises that cause discomfort.

My Top Pilates Exercises for Pregnancy

1. Half or full Roll Downs:

How to Do It: https://youtu.be/JEegr-knomA?si=ZyMYVct181Q1vJqf

1. Stand with your feet hip-width apart (or wider if that’s more comfortable, you might also want to turn your feet out).
2. Take your chin to your chest and round your upper back.
3. Bend your knees slightly and take your hands to your knees, rounding each vertebra as you go. If comfortable you can continue down to your shins  or to the floor.

Benefits: Helps to articulate vertebra that become quite stiff in pregnancy (especially in the lumbar region).

Watch Points: Bending forward can sometimes trigged acid reflux / nausea / dizziness.

2. Bear Plank:

How to Do It: https://youtu.be/XqH46t5TD98?si=gE51jD6o1ZJ3AVPE

1. Start on all fours with your hands under your shoulders and knees under your hips (you can do this on fists if your wrists are sore).
2. Inhale, and as you exhale, lift your knees 1-2 inches off the floor and hold (but don’t hold your breath).
3. Try to hold the position for 3 breath cycles (or build from one).

Benefits: Builds strength in the abdominals and core.

Watch Points: This is a tough exercise if you’ve not done it before, stop if you feel pain. Keep hips square to the floor.

3. Single leg Calf Raises:

How to Do It: https://youtu.be/QEILIo9Kzlw?si=uTvW4rf1Xptcov4S

1. Stand in a split leg stance,  one leg in front of the other, or hold a desk or chair back.
2. Inhale to prepare, then exhale and push up onto the toes of your front foot (your back foot is there for balance).
3. Inhale and lower slowly back down. Repeat 10 on each side.

Benefits: Pumps the muscles in the lower leg helping circulation and reduces swelling.

Watch Points: Just be mindful of your balance, it might not be quite what it used to be.

4. Side-Lying Leg Lifts

How to Do It: https://youtu.be/QEILIo9Kzlw?si=uTvW4rf1Xptcov4S

1. Lie on your side with your head supported by your arm.
2. Bend your bottom leg slightly for stability.
3. Inhale then on your exhale; Lift your top leg to hip height and lower it back down. Repeat the action 10 times.
4. You can also try lifting the top leg to hip heigh then draw mini circles with that leg, 10 in each direction.
5. Repeat on the other side.

Benefits: Strengthens hip / glute muscles and supports the stability of the pelvis.

Watch Points: Don’t roll forward, your hips should stay stacked on top of one another.

5. Bird Dog:

How to Do It: https://youtu.be/H7SZ9Hgb21I?si=rB430lGyruAiSxid

1. Start on your hands and knees (go onto fists if flat hands causes discomfort in your wrists or hands).
2. Inhale then exhale and lift one arm out in front of you, try a cycle of breath here.
3. If one arm seems easy then left your opposite leg and try another cycle of breath. Hold for 3-4 breath cycles then relax and repeat on the opposite sides.
4. Try 3 with each side.

Benefits: Strengthens lots of muscles! The stabilising arm, the back, the core and stability at the pelvis.

Watch Points: Don’t tilt the pelvis, keep the hips and shoulders square to the floor.

Tips for Practicing Pilates During Pregnancy

• Modify as Needed: Listen to your body and adjust exercises to avoid discomfort.
• Stay Hydrated: Drink plenty of water before, during, and after workouts.
• Avoid Overexertion: Avoid exercises that involve lying flat on your back after the first trimester and avoid straining or becoming breathless.

Regular Pilates practice during pregnancy can help you stay strong, flexible, and mentally focused. Remember to practice safely and listen to your body. Joining a prenatal Pilates class can provide professional guidance and a supportive community.