Pilates in pregnancy: what to know before you start

Pregnancy is a time when your body goes through a great deal of change in a short space of time. Your centre of gravity shifts, your joints become more flexible, and even the way you breathe changes. Moving regularly, in a way that suits you, can help you feel better through it all.

In pregnancies without complications, regular moderate exercise is generally recommended. With its focus on breathing, posture and controlled movement, Pilates is a popular choice during this time. Still, every pregnancy is different. In this article I want to share what you need to know to start safely.

First, your obstetrician’s approval

Before you start exercising in pregnancy, or carry on with your usual routine, talk to your obstetrician. This step is not a formality.

In some situations exercise may need to be limited, or may not be advised at all. Examples include a risk of premature labour, certain problems with the placenta, high blood pressure related to pregnancy, unexplained vaginal bleeding, and some heart and lung conditions. This decision belongs to the doctor who is following your pregnancy.

Once you have the go-ahead, please let me know after each check-up if anything has changed. An exercise plan should be updated as your pregnancy progresses.

Were you active before pregnancy?

If you exercised regularly before you became pregnant, you can usually carry on with familiar activities in an adapted form, with your obstetrician’s approval. If you were not very active before, there is no need to worry: starting at a low intensity and building up gradually is enough. Pregnancy is not the time to push your body towards new performance goals, but a good time to build a steady, enjoyable movement habit.

What can Pilates offer in pregnancy?

A suitably adapted Pilates programme may:

• Help strengthen the muscles that support your posture and back.
• Make the back and pelvic discomfort that is common in pregnancy easier to manage.
• Increase your awareness of your breathing.
• Help you get to know your pelvic floor muscles and learn both to engage and to relax them.
• Help you keep up a regular movement habit and feel better in yourself.

These are possible benefits, not promises. Everyone’s experience is different, and the aim is simply to move in a way that feels good for your body at this stage of pregnancy.

What I pay attention to

Many Pilates exercises can be adapted for pregnancy. These are the main points I keep in mind:

Positions

After the first trimester, lying flat on your back for long periods can make some people feel dizzy or unwell. So I favour side-lying, semi-reclined or supported positions instead. Lying on your front also drops out of the programme as the pregnancy progresses.

Abdominal muscles

Rather than crunch-type movements that load the abdominal muscles heavily, we work gently and with control through the deeper muscles. If you notice a doming or ridge down the middle of your tummy, please mention it and I will adjust the exercises accordingly.

Balance

As your centre of gravity changes, your balance can be affected. We avoid movements that carry a risk of falling and use support whenever it helps.

Flexibility

During pregnancy the ligaments around your joints become more lax. That is why we keep stretches gentle and within a comfortable range.

Intensity and breathing

It is important not to hold your breath while exercising and to stay at a pace where you can still talk comfortably. Avoiding overheated rooms and drinking enough water also matter more than usual at this time. Feeling rested and comfortable after a session, and not overly tired the next day, are good signs that you are working at the right intensity.

The reformer

On the reformer, spring tension, positions and range of movement can all be adjusted to your stage of pregnancy and how you feel on the day. That flexibility makes it easier to adapt the programme step by step.

A brief guide by trimester

• First trimester: Tiredness and nausea are common. Short, gentle, breath-focused sessions are often easier to manage.
• Second trimester: Many people feel more energetic. Adjustments to positions become more noticeable at this stage.
• Third trimester: Balance, breathing and relaxation come to the fore. Range and intensity are reduced according to the signals your body gives you.

This is only a general outline. Your own programme is shaped by how your pregnancy is progressing and by your doctor’s advice.

When to stop exercising straight away

If you notice any of the following, stop exercising at once and contact your doctor:

• Vaginal bleeding
• Fluid leaking from the vagina
• Regular, painful contractions
• Chest pain
• Dizziness or feeling faint
• Breathlessness that starts before exercise or feels out of proportion to the effort
• A severe headache
• Muscle weakness that affects your balance
• Pain or swelling in your calf
• A noticeable reduction in your baby’s movements

If any of these signs appear outside of exercise too, contact your doctor without delay.

How I approach getting started

We always start with your obstetrician’s approval. At the outset, we talk about how many weeks pregnant you are, your doctor’s recommendations, your previous exercise habits and any pain or discomfort you may have. If you have never done Pilates before, that is not a problem. We start from the basics, at a calm pace.

We adapt the programme together as your pregnancy progresses and according to how you feel on the day. On days when you feel tired, a lighter session is also part of the plan. It really helps when you tell me how you are feeling during a session. Any movement that feels uncomfortable can always be changed or left out.

Returning to exercise after giving birth is a separate process. After your postnatal check with your doctor, a gradual plan that takes into account the type of birth you had and how you are recovering is a safe way forward.

I describe how I plan sessions during pregnancy and after birth in more detail on the pregnancy Pilates page.

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If you have any questions about Pilates in pregnancy, you are welcome to call me or send a message on WhatsApp. We can talk through a start that suits you.