6 Essential Tips for Pilates During 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.

  • 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.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support. By watching this video, you agree to our Terms and Conditions, which you can read here:https://opc.me/tc

Leave a comment

Your email address will not be published. Required fields are marked *

pop up summer tour | online pilates classes

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

I WANNA ROCK

Online Mat & Reformer Pilates Class Descriptions:

When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think its the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
xx-LL 💋

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, Magic Circle and a reformer!

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


UPTOWN FUNK

Online Mat & Reformer Pilates Class Descriptions:

Roll Up. Love it or leave it?

However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

Props Needed:
Mat: Grab a Barrel or Blanket
Reformer: Reformer box & Pole

See you in class,
Rachel

I DIP, YOU DIP, WE DIP

Online Mat & Reformer Pilates Class Descriptions:

I happened to hear an oldy but a goody the other day. One that when it came out my parents for sure would not have wanted me to listen to. But, I was curious about the lyrics and found an old music video. And it made me think about how we often tell you about what to do with your hip points, tailbone and even the crest of your hip. So, for a long time, we've been asking you to dip as we dipped. Ok, maybe not as dramatic or even something you'd do on a dance floor. But for this week, we'll be focusing on our pelvis, where it is in space. So you can dip wherever you are whenever you want!

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.

UPTOWN FUNK

Online Mat & Reformer Pilates Class Descriptions:

Roll Up. Love it or leave it?

However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

Mat: Grab a Barrel or Blanket
Reformer: Reformer box & Pole

See you in class,
Rachel

MAT EQUIPMENT NEEDED: Your awesome self, barrel or blanket and a mat!

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

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

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


I DIP, YOU DIP, WE DIP

Online Mat & Reformer Pilates Class Descriptions:

I happened to hear an oldy but a goody the other day. One that when it came out my parents for sure would not have wanted me to listen to. But, I was curious about the lyrics and found an old music video. And it made me think about how we often tell you about what to do with your hip points, tailbone and even the crest of your hip. So, for a long time, we've been asking you to to dip as we dipped. Ok, maybe not as dramatic or even something you'd do on a dance floor. But for this week, we'll be focusing on our pelvis, where it is in space. So you can dip wherever you are whenever you want!

No props needed.

See you in class,
xx-LL 💋

FRENEMIES

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

Hello, it's OPC Teacher Christine here! I used to get commended for my form and flexibility in any type of movement class I went to, even if it was my very first class. But what I struggled with was always hitting a plateau where I couldn't make progress or improvement. For me, that changed when I discovered the strength and control I found in practicing Pilates.

Getting on the apparatuses puts your body in a position where you find strength, stretch, and control through your center. I was unable to fold my body like origami anymore. One of the mat exercises - double leg stretch - is great for finding a strong center regardless of what the arms and legs are doing.

For this month, we'll explore using the concept of finding an inner lift of the belly away from the thighs to find a strength in our center, the two-way stretch of the limbs, while controlling the movement of the arms and legs whether they move away from center, or come back to center.

Mat class: Magic Circle and squishy ball

See you in class,

Christine

HIGH FIVE FOR ALL

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

In Pilates we often talk about the 5 spinal shapes… do you know them? No worries if you don’t yet as this month we’re going to explore them all! How tall, round, extended, rotated or bent from our sides that we can be gives us more power & control during exercise. Let’s see what we can feel when we put the focus on working toward these particular shapes… And, lookout for combo shapes!"

On the Reformer, please have a ball, Magic Circle and your pole. A couple of pillows and a Swiffer handle all make great substitutes!
Mat, Tower/Cadillac and Wunda Chair: No props needed.

See ya in class,
xx-LL 💋

CAN WE KICK IT?

Online Mat & Reformer Pilates Class Descriptions:

Side Kick Series and Kneeling Side Kicks are great full-body exercises that require a lot of connections from front to back and head to toe. In your classes this week we will work on the connection of our upper back, glute/Thass®, and abdominal strength to help with these exercises and see how your practice links together. Single leg work on the reformer as well as side body work will give you more information to help you in your Side Kicks. No props needed for this class.

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.


I WANNA ROCK

Online Mat & Reformer Pilates Class Descriptions:

When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think it's the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
xx~LL 💋