Written by Simran Dolwani
Pregnancy is a time when the pregnant woman should be healthy and fit. There are a lot of discussions that go around the fitness regime that can be followed during this period. Many doctors encourage walking during pregnancy. There are so many options available to keep oneself fit during pregnancy. Yoga is also considered the best bet to stay fit during pregnancy. Zumba, cardio, etc., are some of the other popular fitness regimes during pregnancy. Therefore, choosing an appropriate fitness regime is somewhat tricky.
Out of all of these, Pilates is an exercise that has a low impact on the body and offers power and makes the body flexible, though not all activities are suitable during pregnancy. Going forward, we will discuss the Pilates workout regime and the precautions that should be taken for secure and effective exercises.
In This Article
Pilates is one of the most common exercises which can be done to improve the overall fitness during pregnancy. . Its focus is to enhance the movements of the body and the posture as well. The movements are centered on the lower muscles of the abdomen, the back muscles, and the pelvic muscles, which are crucial for the balance, strength, and posture of the body. These exercises during pregnancy can be done either on a mat or by using fitness instruments like exercising balls, resistance bands, trapeze tables, etc.
As per research, it is safe to perform Pilates through all three trimesters of pregnancy, but only after getting the go-ahead from the doctor [1]. Pilates is not a very unsafe bet and is very gentle as an exercise, yet overexertion should be avoided, and the body should not be overstretched as well. All types of exercises in Pilates can be done in the first few weeks of pregnancy, but one needs to be cautious after the 16th week, and all sorts of activities that involve sleeping on the back should always be avoided.
[Read: Exercise Ball During Pregnancy]
All forms of exercise, specifically Pilates, center around the muscles and their functions that are susceptible to edema, improper balance, endurance, and posture throughout pregnancy.
Let us see the benefits of Pilates in pregnancy
Pilates is an excellent choice for the mother and the baby. It has its own set of advantages as well. There are a set of nine exercises that are good as well as safe for the mother and the baby. Let us now discuss these exercises in detail. The exercises that are safe for the mother and the baby are as follows:
[Read: Is It Safe To Bending Over During Pregnancy?]
[Read : 10 Physical Activities To Be Avoided During Pregnancy]
Pilates exercises are, no doubt, gentle and low-impact ones. They do not pose any harm to the mother and the baby, but there are a a few exercises that should be avoided throughout pregnancy. The list of ones that should not be done during pregnancy is as below.
Though all these exercises should be done only with the consent of the doctor and be cautious that the mother does not get hurt while performing these exercises.
Pilates is always safe during pregnancy, and we have already discussed the positions that should be totally avoided to be safe and healthy. The pregnant woman, though, needs to be cautious and take the necessary precautions to prevent herself from injuries and reap maximum gains from practicing Pilates.
The precautions for an effective Pilates workout are as below:
Pilates during pregnancy can be a great workout to strengthen your core while easing the delivery process (7). Here are some important tips to consider to enhance your exercise routine.
It’s a good idea to do a quick warmup before starting Pilates. Take a few deep breaths and stretch your body a little to avoid any resistance during exercise.
Be careful while exercising. It’s better to avoid overstretching- go easy on your body. Overdoing can increase the risk of injury. Hence, it’s significant to do as much as your body supports at regular intervals of relaxation.
You can try doing the exercise using pillows to support your body if you feel uncomfortable while lying. Moreover, you can do Pilates on your hands and knees if lying doesn’t work for you.
During exercise, maintaining your body temperature is crucial. High temperatures may impose a risk to the fetus. Moreover, it can make you feel more tired and increase the risk of injury. Therefore, it’s good to exercise in a spacious and well-ventilated room.
Before involving in any exercise routine, it’s important to consult with your doctor. This will reduce the risk of complications and ensure maximum safety. Plus, your physiotherapist may help you create a personalized workout routine based on your condition. For instance, if you have weak and separated abdominal muscles, you may avoid pilates exercises involving core strengthening.
Pilates is a safe exercise; however, if you experience discomfort, it’s better to stop them. Pilates should be avoided in conditions like fetal pain, vaginal bleeding, amniotic fluid leakage, contractions, dizziness, shortness of breath, etc.
Yoga and Pregnancy are both ideal ways to keep oneself fit. There are some structural differences between both, but they both aim at keeping you fit and healthy. The differences between the two are stated as under:
Thus, pregnancy is a time to be healthy, happy, and fit. It is important to eat right and be full of nutrition, but at the same time, fitness should be done under experienced supervision and with proper precautions with proper consultation with the doctors. This is the most crucial phase of a woman’s life, and keeping healthy in the correct way is beneficial for both the mother and the baby.
Read Also: Yoga During Pregnancy – The Best Bet To Stay Fit
After 12 weeks of pregnancy, it’s best to avoid activities that require you to lay on your back, since this might restrict blood supply to your developing baby.
Pregnant women who continue to any kind of exercise properly throughout their pregnancies have babies who are healthier and who have a head start on cognitive development.
Prenatal Pilates has been shown to make labor less painful, shorten the active phase of labor, and make the second stage of labor shorter.
References-
Obstetric, maternal, and neonatal outcomes after Pilates exercise during pregnancy: A systematic review and meta-analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10219711/
Efficacy of Pilates on Pain, Functional Disorders and Quality of Life in Patients with Chronic Low Back Pain: A Systematic Review and Meta-Analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9956295/
Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7044776/
Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10218154/
Effects of the practice of Pilates in pregnancy: a literature review
https://www.researchgate.net/publication/343112648_Effects_of_the_practice_of_Pilates_in_pregnancy_a_literature_review
The effects of Pilates and yoga participant’s on engagement in functional movement and individual health level
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/
The effectiveness of a Pilates exercise program during pregnancy on childbirth outcomes: a randomised controlled clinical trial
https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-021-03922-2
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