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Should you do Pilates while pregnant?

With a few minor adaptations, Pilates can help prepare your body for labor and keep you in shape during your pregnancy. Here's what you need to know.

by: Tracey Mallett

et's face it, pregnancy is not easy on the body. When everything from your muscles and joints to your internal organs is changing shape and shifting, things can get a little uncomfortable. Pilates is a safe and effective way to help you ease some of that discomfort. It can improve your breathing, relieve back pain and keep you flexible. (It can also help you recover your body shape after birth.) Here's how:

Pros of Pilates in pregnancy

Breathe better:

Pilates focuses on breathing, which helps activate the transversus abdominus. (This is the deepest of the abdominal muscles and is responsible for supporting the spine and pelvic area when ligaments are lax during pregnancy and nursing.) Research shows that activation of the transversus abdominus also activates the pelvic floor - keeping these muscles strong and supple for the birthing process can help with any incontinence you may experience during and after pregnancy.

Lateral breathing is also inherent in Pilates. It improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Banish back pain:

Back pain, unfortunately, is a common side effect of pregnancy. Unless we take the time to strengthen the abs, pelvis and lower back, problems can occur. Strengthening the transversus abdominus (abs) through guided Pilates movements not only improves back pain and postural alignment, but helps women during labor for a faster and safer delivery.

Be flexible:

Pilates movements are low impact, which allows pregnant women to exercise effectively without experiencing increased heart rate or putting undue stress on lax joints. Pilates also involves stretching and toning exercises that help maintain hip flexibility and stamina, essential for well-being and preparation for childbirth.

Pilates at home:

Pilates exercises can be done on a mat with small props, such as pillows or cushions to support the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to your expanding belly. At this point, movements are best done seated upright or side lying. However, you can work supine as long as your head is elevated with pillows at 30 degrees above your heart for no longer than six minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the fetus.

The exercises:

Try these modified mat Pilates exercises throughout your pregnancy: 

Chest Opener with Towel 

This exercise stretches out tight shoulders and opens the chest. (These muscles are usually tight through pregnancy due to the weight of the belly and the upper body compensating.)

1. Sit crossed legged on the floor or a chair, depending which feels most comfortable.
2. Holding a rolled up towel in your hands, extend your arms in front of your chest with the towel taught, pulling your hands away from each other.
3. On the exhale, take arms over head and continue past your ears until you comfortably feel the stretch in your chest and shoulders.
4. Hold this position for four breath cycles, then bring your arms back to the start position on a exhale.

Repeat 5 times.

Side Stretch with Towel

This exercise stretches out the side of the waist, obliques and lats. I found it beneficial through my first pregnancy due to lower back pain from the excess weight I'd gained.

1. Start in the same position as the chest opener with the towel in your hands.
2.  Exhale, reaching over to the side, placing your hand closest to the floor on the mat.
3. Keeping the towel taught, pull your hands away from each other, increasing the stretch in the side of the torso.
4.  Hold this position for four breath cycles. Return to starting position on an exhale, focusing on the obliques to bring you back to an erect position.

Spine Stretch

This exercise  stretches and strengthens the upper-back and activates your core muscles, decreasing back pain and helping correct your pregnancy posture.

1.  Start on the floor, sitting up tall with your legs shoulder width apart, hands directly in front of you at chest height.
2. Exhale, drawing in your abdominals and contracting the pelvic floor, moving the pelvis forward and the spine into a c-curve.
3. Inhale, reaching forward, extending the spine, arms straight by the ears, pulling the shoulder blades down toward the hips.
4. Exhale, going through the c-curve back to starting position.

Hip and Thigh Opener

This exercise  targets the core, hips and  thighs, essential for a stable spine to support the baby.

1. Start lying on your side, ear resting on your bicep with both legs bent in front of you, keeping your abdominals engaged. Exhale and lift the top leg as high as you can maintain form, opening from the hip.

2. It's important to concentrate on your core, keeping the hips as steady as you can through this exercise.

Repeat 10-25 times each side.

Meet our expert:

Tracey Mallett (www.TraceyMallett.com)  is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of the forthcoming book "Sexy in 6:  Sculpt Your Body with the 6 Minute Quick Blast Workout." Tracey is the creator and star of the "3-In-1 Pregnancy System,"  for pre- and post-natal mothers. Her newest videos are "Renew You" and "Super Body BootCamp." A proud mother of two, Tracey lives in Los Angeles.