Pilates During Pregnancy: Increases Strength & Boosts Your Mood!

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.

  • Author: Lesley Logan
  • March 29, 2018
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pilates during pregnancy - Online Pilates Classes

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.

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.

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:

“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.

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!

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.”

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.

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.

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

THE CALM BETWEEN THE STORMS

Online Mat & Reformer Pilates Class Descriptions:

What Storms you ask? Well, Thanksgiving (USA) just happened and we’re kicking off the big Holiday Season right away. Let’s use this week’s Mat & Reformer classes to connect to our breath, center from the powerhouse, and find a little calm.

On the Reformer, we’ll be working to make Running more than that exercise you do to stretch your calves. And on the Mat well alter some of our traditional breathing patterns for a calming challenge!

You won’t need any special props, just your fabulous, Deep-Breathing selves!

See you in class,

Tami

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, a theraband and a reformer!

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

THE BOSS

Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball 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.

TINSEL AND TEASERS

Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

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

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

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

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

SLEIGH THE DAY

Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

This week I want you to feel like you can do your very best with each exercise! Meet your body where it is, have fun and dont judge how it goes! There are always those exercises you aren’t sure about, but today you just have to go into it saying, I WILL SLEIGH this one! Lets do this!!

No props needed for these classes!

See you in class,

Mindi

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.

HORSES HORSES HORSES

Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

And that's ok! Horseback is like a seated Teaser but harder!

On both the Mat and Reformer we will be playing with how to connect to this exercise, prepare for it and find a Horse that works for us!

Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby 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.

JINGLE BELL ROCK

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

There are some Rocking Moves in Pilates! This whole month we’ll be getting our Jingle On as we use each piece of equipment to prepare for and expand on those rolling & rocking postures. Bring that holiday spirit, let's rock!

Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

Super STAR

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

Did you know that a Superstar has definitions surrounding it that call out words like “prime attraction”, “prominent”, and “public appeal”?

I’m laughing as I write this description because this month’s theme is about the exercise STAR and I think these words are usually disassociated with that exercise! LOL!!!

If you hate doing Star, never wanted to try Star, or have no idea what Star is - these workouts are for YOU!!
If you love Star - I’d love to know why, but also - these workouts are for YOU!!

Throughout the Pilates method there aren’t many exercises where the side body is the main attraction, which is interesting because we need to use our side body to do some of the first exercises we learn. Rolling exercises, Roll Up, and Push Up/Planking - all need to call on your side body muscles to help you do the exercises.

Our focus this month is side body work to help you not only be a SuperSTAR and try STAR, but to help you connect to these muscles to do all the other exercises.

Let’s have FUN this month and forget about the stigma STAR may or may not have :)

Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋