what are the best pregnancy Pilates workouts?
Pregnancy Pilates is a great way for expectant mothers to stay active and healthy during their pregnancy. Not only can it help with physical discomforts, but it can also provide benefits for both mom and baby. In this guide, we’ll explore the top 5 benefits of the best pregnancy Pilates exercises and how to try them yourself.
**PLEASE READ**
Although I am a certified perinatal/postnatal nutrition & exercise specialist, and a mother of 5, I am not a doctor OR your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. Many kinds of exercise and dietary changes are potentially dangerous, and those who do not see support from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. The Maternal Method is reader supported and some links may contain affiliate links; meaning I may receive a small commission, at no extra cost to you if you use them. Thank you for your continued support & cheers to you in your pregnancy and postpartum journey!
Benefits of pregnancy pilates at home
Improved Core Strength and Stability.
One of the top benefits of pregnancy Pilates is improved core strength and stability. As your baby grows, your center of gravity shifts, which can lead to back pain and poor posture. Pilates exercises focus on strengthening the muscles in your abdomen, back, and pelvic floor, (your core 4 or powerhouse as I like to call it) which can help alleviate these discomforts. Some great exercises to try include pelvic tilts, seated knee lifts, and modified planks.
Reduced Back Pain and Improved Posture.
Pregnancy Pilates can be a great way to reduce back pain and improve posture during pregnancy. As your body changes and your baby grows, your center of gravity shifts, which can put extra strain on your back muscles. Pilates exercises help strengthen your core muscles, including your back and abdominal muscles, which can help alleviate this discomfort. Focusing on proper breathing techniques also alleviates common pregnancy ailments. Additionally, Pilates can help improve your posture, which can also help reduce back pain and discomfort. Some great exercises to try include pelvic tilts, seated spine stretches, and modified planks.
Better Balance and Coordination.
Pregnancy Pilates supports your balance and coordination, which can be especially important as your body changes and your center of gravity shifts. Exercises like single-leg circles and standing leg lifts can help strengthen your leg muscles and improve your balance. This can be particularly helpful as you approach your due date and may need to navigate uneven terrain or stairs more carefully. Improved coordination can also help with everyday tasks like carrying groceries or picking up your other children. Pilates truly helps you build inner strength for everyday motherhood movements.
Reduced Stress and Improved Mood.
Pregnancy can be a stressful time, both physically and emotionally. Pregnancy Pilates can help reduce stress and improve mood by releasing endorphins, the body’s natural feel-good chemicals. The gentle movements and focus on breathing can also help calm the mind and reduce anxiety. Exercises like pelvic tilts and cat-cow stretches can help release tension in the lower back and hips, which are common areas of discomfort during pregnancy. Overall, incorporating Pregnancy Pilates into your routine can help you feel more relaxed and positive during this exciting but challenging time.
Preparation for Labor and Delivery.
Pregnancy Pilates can also help prepare your body for labor and delivery. Strengthening your pelvic floor muscles through exercises while understanding how to lengthen them can help improve bladder control and support the weight of your growing baby while preparing for birth. Squats and lunges can also help strengthen the muscles needed for pushing during delivery. Additionally, practicing breathing techniques during Pilates can help you stay calm and focused during labor.
Best Pregnancy Pilates Exercises to Try at home
You do not need a renowned fitness studio to practice Pilates, it can easily be done in the comfort of your own home with a few prerequisites on how to connect to your inner powerhouse which can be found here or here. It is important to understand this so you do not injure yourself and can continue to connect to your best self.
Pilates for First Trimester
- Bent Knee Fall
- Leg Lifts
- Bear
- Bridge Roll
- Video with move demo
Pilates for Second Trimester
- Modified Swimming Prep
- Spine Twist
- Squatting side bends
- Side plank
- Video with move demo
Pilates for Third Trimester
- Pelvic Floor Relaxation
- Cat/Cow with/without band
- Mermaid
- Squats
- Video with move demo
In Conclusion
Overall the best pregnancy Pilates program is the one that will best serve you. Pilates supports your stability, is low impact and has numerous mental health and physical benefits. It is low impact so it is very supportive of your joints as you navigate the changes of your body during pregnancy. Pregnancy Pilates at home also supports you in your recovery journey post baby. You can locate a studio in your town, try these home Pilates programs, use this guidebook to support you on your journey or be sure to subscribe to my YouTube where I share free prenatal and postnatal safe routines.
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