Can I do Pilates if I'm pregnant?
You will need to consult your doctor before embarking on a program. If you have been practicing Pilates before becoming pregnant, you should stay at the same level and do not try to advance the exercises. However, it really depends on your physical fitness and how your body is coping with the pregnancy.
Moderate exercise is good for the pregnant woman as it seeks to prevent varicose veins, hemorrhoids and lower back pain. Get your certified Pilates instructor to modify your program as you go along throughout your pregnancy.
Keep the following cautions in mind.
* Do not over-exert the abdominal muscles to avoid diastasis recti (separation of the abdominal muscles).
* Take care of you lower back, which can be strained with the weight of the fetus.
* Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
* Do not over-stretch, as relaxin and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
* Be aware that your center of gravity and therefore your sense of balance has changed.
* Do not start a brand new exercise regimen in the first trimester.
That being said, many gentle stretching and strengthening Pilates exercises can be good for a woman's body and mind during pregnancy. Some mat exercises can be adapted from a supine (back lying) to a sitting position, and use of a Spine Supporter / C-shaper can help. Other exercises for the mat, Reformer and Cadillac / Trapeze Table can be performed in a kneeling or standing position. The Wunda Chair / Stability Chair can be a useful piece of Pilates apparatus during pregnancy as well, as many moves are performed in while sitting upright.
To be safe during pregnancy, only practice Pilates under the guidance of a professional Pilates instructor who has been trained to teach women in this condition.