Pilates Exercises and Tips During Pregnancy

Remember, it is important that you check with your doctor or midwife before commencing Pilates or any form of exercise program. You must remember that these exercises can cause harm if performed incorrectly. It is important that you are supervised by a Pilates instructor or midwife to ensure you are doing the exercises correctly before carrying them out on your own, particularly during pregnancy.

The following exercises can be performed during pregnancy when done correctly:

Basic deep abdominal contraction

Lie on your back with your knees bent (crook lying) or, if in the second half of your pregnancy, kneel on your hands and knees (four point kneeling). Check that your back is almost flat (don't tilt your pelvis too far forward or 'arch' your back).

Breathe in. On the breath out, contract your pelvic floor, and gently draw your belly button down towards your spine (crook lying) or lift your belly button up towards your spine (4 point kneeling). Do not 'suck in your stomach'. The contraction should be gentle (about 30% of maximum effort).

Try to maintain this pelvic floor and abdominal contraction for 10 seconds. Do not hold your breath or move your back during this time. Gently relax after 10 seconds. Repeat this exercise 10 times.

Pelvic floor exercises

These exercises can be performed in any position. To start, perform these exercises in a sitting position, or on hands and knees.

The pelvic floor muscles are those around the vagina and back passage. To contract them, you should draw the muscles 'up and in'. To practice, imagine the muscles you would tighten to prevent passing wind from your back passage, or to stop the flow of urine. Do not practice these exercises by stopping urine flow when you are on the toilet. Practice tightening these muscles around the back passage, then try the same contracting movement further forward around the vagina. You should not be tightening your buttock or leg muscles. The most serious mistake people make when carrying out these exercises is to 'bear down' or push down rather than 'lifting up'. This 'straining' actually stretches the pelvic floor and makes it weaker.

Some programs suggest a series of 'quick flicks' of 2 second pelvic floor contractions, followed by sustained 5 second contractions, aiming to build up to 10 second contractions.

Relax your pelvic floor completely for 10 seconds between each contraction. Do not hold your breath during contractions. It is important to concentrate and focus on each separate contraction.

Pilates Tips When Pregnant

1.      Consult your doctor before starting Pilates classes.

2.      Wear proper loose fit Pilates clothing including a comfortable sports bra.

3.      Have a qualified instructor assess your posture before starting to ensure the program is appropriate for you. Have them assess your pelvic floor and abdominal strength to make sure you are performing the exercises correctly.

4.      Continue classes with an instructor so the program can be modified appropriately as your pregnancy progresses.

5.      Don't lie flat or with your feet over your head in the second half of your pregnancy.

6.      Take care with your balance. Don't get up from the floor too quickly.

7.      Don't overstretch your joints. Don't do abdominal crunches or curls.

8.      Monitor your energy levels during Pilates so you don't overdo it. Watch out for 'warning signs' and consult your doctor if they occur.

9.      Keep up your fluids and eat a small healthy snack.

10.   Good quality deep abdominal contractions will be difficult once the muscles are stretched during the later stages of pregnancy. Focus on gentle contraction, posture, and pelvic floor work.