Today, I want to talk about pilates during pregnancy, as I am now in my third trimester and have been practicing pilates regularly. If you are pregnant too, you have probably heard that regular exercise and movement are strongly recommended by doctors and experts during this wonderful yet challenging time of physical and mental changes. However, I have come across many women that are afraid of exercising, because they are unsure of which movements are safe for them and for their baby. As the uterus expands and the belly grows to make space for your little one, many movements just do not feel right anymore and create discomfort. And when something doesn’t feel good is time to listen to your body and avoid that. Also, when it comes to Pilates.

Pilates can be a great and safe way to continue exercising during pregnancy, but it is not the regular pilates: in pre-natal pilates there are special changes and modifications to help at best mothers-to-be, avoiding positions that create discomfort, movements that put pressure on the rectus abdominis (the six pack), prone sequences, sharp movements, long supine and semi-supine series. It might sound like a restricted field, but there is a big range of movements that you can do while staying in the “safe area”.

As a pilates instructor, I have been deepening my knowledge of pre-natal pilates while having a chance to experience movements from a new perspective. Here are my top tips when it comes to practicing pilates during pregnancy:

1. Make sure you choose a pre-natal class, either a group or a private class, with a certified instructor who can guide yoou and has studied about prenatal pilates.

2. Listen to your body, “do only what feels good”! Pregnancy is not the time to push yourself to the limit, is a time for becoming more aware of your body and use movement as a tool to help yourself (and consequently your baby) to feel better. Try to let go of judgements and do not try to keep up with the things you were doing before.

3. Breath is life! Pay extra attention to your breathing, as it releases stress, oxygenates you and your baby and will be a precious tool during labour. Plus, the pilates way of breathing helps to create more space in your ribcage area, which might start feeling tighter as the belly is growing.

4. Avoid brisk, and very quick movements. Focus on slower, more controlled and fluid movements, always in connection with your breath.

5. You will still be engaging your core, but not with the same emphasis and in the same way as a non-pregnant person: the aim is to activate the deep abdominals and pelvic floor muscles to support your spine and your baby without putting pressure on the rectus abdominis. This can be done by adjusting some positions and avoiding flexions from supine position (avoid for example all exercises with crunches actions, such as the hundred, the series of 5 etc)

6. Avoid any prone movements after the first trimester, and if you feel any discomfort even earlier.

7. During the second and third trimester avoid sequences lying supine and semi-supine: the growing uterus is putting pressure on the aorta and the inferior vena cava, which results into blood flow restriction.

8. Do not let your pulse raise to high, stop whenever you need a break.

9. Adding circular movements and twists are great for pelvis, hips and spine mobility!

10. Enjoy! Movement is a time for yourself, to feel good and connect with your body. And if you attend group classes also a great way to connect with other future mothers!

Yes, we probably all have heard these famous words. Corny, but true. Many of us approach movements practices, such as Pilates, to feel better. Some are advised by their doctors and physiotherapists; some start it by chance and get hooked, as they experience the healing power of this practice. Movement gives us a unique boost of energy, a rewarding feeling, and the perception of a healthier body and mind (well, it is more than just a perception, just keep reading!)

If we think about it, our body and mind are made for movement. Biologically speaking, movement was born from a survival instinct: our ancestors were running away from predators, catching their own food, building their own homes. From that pre-historical time, our lifestyle has radically changed, now we have machines doing most of the work for us. But we are the same human beings and we have inherited that survival instinct.

Children are doing all kind of movements, but as we grow older our lifestyle inevitably takes us to move less, and to limit our movement patterns. Often, we have no choice. Our jobs require us to do so. But what when we also decide to spend our free time sitting in front of a screen?

In a long term, our joints and muscles become stiffer, we lose mobility and strength, our posture gets slumped, and likely we will start suffering from back pain. But there is more than that. Our mind is also influenced by movement. Recent studies in neuroscience show that physical activities which enhance blood circulation have positive effects on our focus, memory, attention, mood and lowers the stress levels. These are not only short-term benefits, but long-lasting ones - if you stay committed :-)

Why Pilates though, when we the modern industry overflows with new types of workouts, and there are so many options around? Here is a simple answer: Pilates is built on the philosophy of movement for healing. It does not work muscles to a point of strain, which leads to tiredness and fatigue, but it re-energizes our body, making us ready to perform daily activities. Pilates work respects the natural curves of the spine and works the body in a uniform and balanced way, with attention to the whole kinetic chain.

If you have practiced Pilates constantly for long enough, you can tell for sure how it has affected you, and how your body has changed.  One of Joseph Pilates most famous quotes is “In 10 sessions you will feel the difference, in 20 sessions you will see the difference, in 30 sessions you will have a whole new body”. Might sounds like an exaggeration. And it should not be taken by word because each of us is different in the way of sensing and understanding his/her own body. Some people might feel a difference even sooner, some later. But all who commit and are consistent with the practice will surely feel a big difference!

With our stressful modern lifestyle, always on the go, always online, taking some time to dedicate to our body might also feel therapeutic, giving us a sense of calmness. Pilates is a mind-body practice, inspired by the old Latin philosophy of a “healthy body in a healthy mind”. During a Pilates class there is no time for worries. No space for anything else than our own body moving at the rhythm of your breath. “Your body is the only place you have to live in”. Make it the best place for you ;-)

With Love,

Maria