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6 Essential Tips for Pilates During Pregnancy

  • Author: lesley.logan
  • February 2, 2024
Home  »  Blog   »   6 Essential Tips for Pilates During Pregnancy
guide to know about pilates during pregnancy online pilates classes

Is Pilates Safe for Pregnancy

It’s a common question that I get almost weekly- “Is Pilates beneficial when you are pregnant?” Or, I often hear “Can I do Pilates when I am pregnant.” Having never been pregnant myself I reached out to some amazing instructors who have been pregnant and all did Pilates during their pregnancies.

How is Pilates Beneficial in Pregnancy?

There are some great benefits to continuing your Pilates practice when you are pregnant as long as you can. Your practice will continue to change as your body changes during your pregnancy. But, it’s not recommended that you begin a Pilates practice when you are pregnant. So, yes, always consult your doctor before doing Pilates while pregnant. But, if you have never done Pilates and you are pregnant it’s recommended you wait until after your baby is born.

The Art of Maintaining Fitness with Pilates During Pregnancy

When you are pregnant it is ok to continue to do what you were already doing prior to the pregnancy. To maintain strength and stamina. But, it’s not the best time to add anything new to your workout regimen.

And now for the advice of some incredible instructors who all did Pilates while pregnant:

How to Navigated Pregnancy Challenges

“I’ve been a Pilates teacher and physical therapist for 18 years and have seen countless women during their pregnancies. I can tell you from a clinical perspective and from the research that exercise is extremely important during pregnancy. It has been shown to help with mental and physical health, as well as the ability to lose weight after giving birth. With specific guidance and permission from the woman’s doctor, exercise can be extremely beneficial during pregnancy!

That is my experience as a teacher and PT. Having two babies myself and doing Pilates throughout both pregnancies, I can say without a doubt that my Pilates practice helped in ways I never could have predicted.

The Unexpected Benefits of Pilates During Pregnancy

Pilates helped me to stabilize my extremely dysfunctional SI joints during my second pregnancy. It allowed me to stretch in ways that didn’t irritate loose muscles and joints. It taught me correct breathing patterns, which I used through a combined 60 hours of labor. It allowed me to stay in touch with my body, which was changing literally before my eyes during my pregnancies!

Pilates as a Sanctuary During Pregnancy

More than anything, it gave me a place to connect to my body and the life growing inside of me. It made me focus only on myself, my mat and the miracle happening in my body. Pregnancy can be a confusing and crazy time, and having the few moments a week to connect to the present and to myself through Pilates was a true gift.”

can i do pilates during pregnancy online pilates classes

A Mother’s Journey to Self-Discovery and Wellness

Addendum – As always, check with your doctor before doing any kind of exercise during pregnancy!

Jessica Valant of Jessica Valant Pilates

“I went through nine months of pregnancy with NO back pain.  Although I had a very long labor experience, I had a lot of strength to go through it, and enough strength to push my baby out without any interference. Natural birth rocks”

Mor Vesler of Mor Pilates LV

“Doing Pilates during pregnancy is a gift you give yourself. With each workout, you’re given a time and place to appreciate your body, what it’s doing for you, and who is growing inside of it. Pilates provides a space of breath, intention and mind-body connection, which is an important place to visit when preparing for childbirth and motherhood.

When pregnant, your body needs to move differently to accommodate the needs of your growing baby. For this reason, you may move more slowly, perhaps with less control and precision than usual. You may find yourself needing some assistance with certain positions, which is where the pilates equipment is extremely beneficial. The pilates apparatus makes certain movements accessible to the body that would otherwise be inaccessible. This is the case for many special populations and pregnant women are no exception. In addition to helping you to get in and out of the proper position safely, the equipment provides resistance to work with which is helpful as you’re getting used to moving around in your ever-changing body.

Lastly, Pilates during pregnancy will help to keep your body strong and flexible so that after you deliver your baby, you are able to recover more quickly and do all the mom duties without throwing your back out! Personally, the most beneficial part of prenatal pilates has been the benefits it gave me in the days and weeks after delivering. I had to have a c-section because my baby girl was breech, and having that foundation core strength as well as upper and low body strength really helped in my post-op recovery. I am sure that without the Pilates work I had completed, I would have had a much longer, more difficult recovery.”

Clare Vesecky Pilates

The truth is Pregnancy is a truly special time in every woman’s life and every single pregnancy is unique. I have had clients who have been able to do things in one pregnancy that she could not do in her second one. If you have already been doing Pilates you will be able to feel the differences in your body and your instructor and you can make adjustments as it’s time.

Tailoring Your Pilates Journey to Your Pregnancy

Pilates like any workout can be a great thing to do to maintain the strength you have as you go through the beautiful changes during your pregnancy. If you are not doing Pilates yet and thinking you will want to when you become pregnant then head on over to your local studio and begin training now!

Pilates benefits everybody in different ways. Find the best teacher for you and your body! And, from Sarah Groenewald 5 amazing benefits of Pilates and pregnancy.

xx~LL 

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

PINK PONY

Online Mat & Reformer Pilates Class Descriptions:

Let's talk Horseback? Its not an exercise you might know if you only do the Mat. So when you see Horseback think Spine Stretch Forward. However, both exercises look possible when you see them. Only to be discover there are many many layers. On the Mat we'll focus on what Spine Stretch forward reveals we need to work on and what we might be ready for. On the Reformer Horseback is a revealer exercise. Its not one you go slow on. And, it definitely shows where we have work to do!

See you in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

Mat Prop: Magic Circle
No props for the reformer.

See you in class,
Christine

BUILD IT UP

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL ????

IT TAKES 2!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

Mat - stretch band or leggings to use as a stretch band
Reformer - no props

See ya in class,
Mindi

SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

See ya in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band or leggings to use as a stretch band and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


HAPPY FEET

Online Mat & Reformer Pilates Class Descriptions:

During our lives, our feet carry us up to 100.000 miles (160.000 km)! I would say "Great job!". Unfortunately we often don´t give them the attention they deserve. Joe Pilates saw the importance of foot strength and mobility and invented special appartuses and exercises like for example Foot Corrector and Footwork.

In this week's classes on Mat and Reformer we are going to focus on integrating our feet in our routines. With strong feet that are mobile and stabilizing we gain a healthy posture, a better circulation and good connection to our Thass! Lets get started.

Mat Props: Mat, firm small ball (for example tennis ball), small towel
Reformer Props: Magic Circle, 2 Yoga blocks (both not absolutely necessary!)

See you in class,
Yasmin

BREATHE IN, BREATHE OUT

Online Mat & Reformer Pilates Class Descriptions:

Wondering when to breathe in an exercise? If you're new to Pilates I don't love to overwhelm you with instructions on how to do an exercise, what to focus on AND when to breathe. So, if you're brand new please don't let the breath cues overwhelm you. Please just keep breathing. If you've been doing Pilates for a while, this week focus on your breath. Does it help you get more out of an exercise?

Also, if possible, breathe in and out through your nose.

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


TREE HUGGERS UNITE

Online Mat & Reformer Pilates Class Descriptions:

Tree & Hug a Tree are 2 of my favorite Pilates exercises! They both have fun variations, promote amazing posture, and help us feel more powerful every time we do them. Let’s increase our connections to these 2 faves!

You’ll need a Magic Circle. A ball or a pillow can be used as a substitute.

See you in class,
Tami

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL