SOme of us are fortunate to have our bodies bounce back fairly well after child birth, but it doesn’t come easy.
If you’re thinking of continuing your Pilates workout while pregnant, Prenatal Pilates expert and Pilatesology founder Alisa Wyatt has some great advice:
“Pilates during pregnancy is a wonderful way to prepare for birth,” Wyatt says. “When you’re pregnant, it’s vital to stimulate your circulation daily because the body is busy growing the placenta, providing nutrients to the baby, hormonal changes, etc. A Pilates workout is one of the best ways to get full body circulation going, particularly around your vital organs where you need it most.”
Be sure to wait until after the baby is born and you are cleared by your doctor to exercise if you’re never done Pilates; Wyatt says “it works the core deeply.”
Additional fitness tips from Wyatt while expecting:
Vigorous walking is one of the best things you can do during pregnancy, an hour a day is great or wear a fitness tracker and make sure you get at least 10,000 steps in every day.
Daily squats help prepare your body for birth and will keep your legs strong and toned. Stand with feet apart, toes pointed out, sit back with hips while pulling stomach in, make sure your knees stay aligned over the center of your foot weight in heels, push into the floor to stand up. Build up to 100 squats a day (start with 10). You can do them throughout the day, 10 at a time while brushing teeth, doing dishes, etc…
Push ups. You might hate them but push ups do much more than just tone your arms. They keep your back and core strong, improve posture and will help you pick up your baby while making you want to show off your toned arms. Start with 10 per day for a week, then add 1 push up every day till you reach 30 per day. You can do them in sets of 10 throughout the day. Keep your stomach pulled in and body as straight as you can from head to toe looking slightly in front of you, squeeze your heels together.
Keep your routine safe while pregnant!
Trust your body. If something feels uncomfortable, leave that exercise or movement out. Your body will change from week to week so be prepared to shift your plan and simplify your routine as you go. If you’re working with a trainer, tell him/her what you’re experiencing so they can adjust the plan and don’t assume they know what’s right for you — every pregnancy is different and you are the best judge of what feels good.
I hope you learned how awesome Pilates can be during pregnancy. One piece of advice I can pass on is: a sense of humor during a pregnant workout session is a must. After all, gas, full bladders and a compromised sense of balance are all part of the experience!
Pilatesology has a collection of pregnancy videos that you can do at home on a mat. If you have access to a studio with apparatus, there are also workouts on the Reformer, Tower, Wunda Chair and more. Check them out here.