Pre-pregnancy Pilates - Active Physio Health

Pre-pregnancy Pilates

Could Pilates be the new pregnancy yoga? Until now, pregnancy yoga has always been the go-to workout for women who want to stay fit, healthy and relaxed during pregnancy. It is great that women are beginning to realize the benefits of how clinical pilates can help during pregnancy.

Both yoga and pilates offer similar benefits, including relaxation, strength and flexibility, but the main focus of pilates is on the core. Pregnancy is a good time to maintain your core strength as it is really important in supporting your posture. Pregnancy pilates is great for core strength, and is slightly modified to meet individuals’ needs and at the relevant stages of your pregnancy. It delivers a safe, mind/ body strengthening exercise system for pregnant women.

The exercises are focused on the abdominals, back and pelvic floor muscles, which are very important when it comes to childbirth. Pregnancy Pilates focuses on balance, strength and coordination. It works on keeping the muscles throughout the body – upper body, lower body and abdominal area – strong, and toned to reduce pregnancy aches and pains and help speed up postnatal recovery.

Pilates can be prescribed for all types of fitness levels.


The power of pregnancy pilates:

1. SMOOTH LABOUR: Pregnancy Pilates works on mobility and flexibility. The body needs to keep free and mobile to avoid tightness and aches all whilst avoiding overstretching the ligaments. Relaxin, the hormone that is released during pregnancy in order for the hips to expand to make room for the baby, causes an increased level of flexibility during pregnancy, so loose joints and ligaments mean a greater risk of injury. Pilates can help you to cope more easily with labour and childbirth because it activates key muscles to strengthen them. Secondly, learning how to breathe properly – a key part of Pilates – encourages relaxation, which helps to ease the discomfort of contractions.

2. BOOST YOUR ENERGY LEVELS: Pilates will also help to boost your immune system and circulation, and provide the energy levels needed to enjoy your pregnancy and feel better prepared for labour. Once your baby has safely arrived, you can use Pilates classes as ‘me time’, giving you breathing space and bursts of the all important happy hormones (endorphins).

3. FUTURE-PROOF YOUR BODY: Investing in Pilates today will put you on a path for a healthier future. Pilates works like WD40, it literally oils your joints, slowing down the natural ageing process by improving core strength, muscle tone, joint mobility, balance and posture. Children are demanding both physically and mentally but you can keep one step ahead in body and mind.

4. LOVE YOUR CORE: After pregnancy and labour, the abdominal muscles have been stretched to their maximum capacity and are left soft and lax. It takes a long time to stretch the abdominal muscles during pregnancy but after giving birth, there is a sudden release of the uterine stretch on the abdominal muscles. All those changes of the early post labour period have a great effect on movement. Postnatal Pilates exercise programs target the muscles to produce adequate tension as well as providing support of the pelvis and the abdominal wall.

5. DO YOUR RESEARCH: It’s very important to check that your Pilates Physiotherapist is fully qualified and able to teach pregnant and post-natal women. You should also discuss any specific medical conditions you have with your Physiotherapist and discuss with your midwife or doctor too..


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Each of the videos will walk you through each of the exercises that will help you on your way to a healthier body. 


To ensure you get the results that you want, make sure you continue the exercises on a regular basis.