Pilates & Yoga during Pregnancy

If you're pregnant and looking for a safe and effective way to stay in shape, you may be wondering if Pilates or yoga is right for you. Both forms of exercise offer numerous benefits for pregnant people, but there are a few things you should keep in mind when it comes to starting, or continuing your practice during (and after) pregnancy. Keep reading to find out whether Pilates and yoga may be right for you during pregnancy.

Benefits of Pilates and yoga during pregnancy

Exercise is always important, but it becomes even more so during pregnancy. Pilates and yoga are great options for those preparing to give birth, as they improve strength and flexibility, while also promoting proper postural alignment. All of this can lead to a healthier pregnancy and an easier delivery. Additionally, practising Pilates and yoga throughout pregnancy can help to ease some of the common discomforts associated with pregnancy, such as back pain and round ligament pain. Staying physically active throughout pregnancy can also reduce the risk of developing gestational diabetes.

Posture and core strength

During pregnancy, the weight of the growing baby can pull the spine out of alignment, leading to muscular aches and pains. By strengthening the core muscles, improving circulation, flexibility, and muscle tone, Pilates and yoga can ease the strain on the lower back and improve posture.

Reduced stress and anxiety

Pilates and yoga can help to reduce stress levels and promote relaxation. The gentle, controlled movements can be beneficial for both body and mind, providing a much-needed respite from the physical and emotional challenges of pregnancy, improving sleep and reducing stress levels.

Reduction in Pain

A 2021 study found that Pilates can provide musculoskeletal pain-relief that occurs as a result of postural changes, hyperlordosis (curving of the lumbar) and pelvic ligament loosening during pregnancy. Pilates can increase pelvic floor strength, muscle flexibility and lumbar-stabilisation, in order to reduce the occurrence of pain in these areas. Likewise, practising yoga throughout pregnancy has been shown to contribute to a reduction in pain during labour.

Things to know about Pilates & yoga during pregnancy

If you're pregnant and looking for a way to stay fit, you may be wondering whether Pilates or yoga is a good exercise option. Both pilates and yoga can be beneficial during pregnancy, but there are a few things to keep in mind.

Always consult your doctor

It goes without saying, but we must say it! Make sure to consult with your doctor. They can give you specific advice based on your individual health and the stage of your pregnancy.

Let your body guide you

It's important to listen to your body and not push yourself too hard. Exercise is important for maintaining a healthy pregnancy, but you don't want to overdo it. If something doesn’t feel great, let your teacher or instructor know, and they can help find a suitable alternative move for you.

Choose pregnancy-appropriate classes

Pilates or yoga classes specifically designed for pregnant people can offer modifications for each trimester. It’s important that you avoid any poses that put pressure on your belly or that require you to lie flat on your back for periods of time. It may be useful for you at this time to work with a pilates or yoga instructor 1:1, so that you can stay safe and comfortable throughout your pregnancy, whilst continuing to enjoy the benefits of Pilates and yoga.

Stick with what you know

During pregnancy your body will undergo a lot of changes, so starting a new exercise regime, such as Pilates or yoga is not the best idea. When you first begin Pilates or yoga, you’ll likely feel muscles you never knew existed and this could put extra undue strain on your body during pregnancy.

1st Trimester (0 to 13 weeks)

According to the Australian Government, it is safe for most pregnant people to continue with their regular exercise routine during pregnancy. In fact, getting regular exercise can help to reduce the risk of pregnancy complications such as pre-eclampsia and gestational diabetes, and Pilates and yoga are great options for strengthening the core muscles, which can provide support for the back and pelvic floor as the baby grows.

There are, however, some modifications that should be made to your regular Pilates and yoga routine during the first trimester, due to the risk of miscarriage. For example, it’s important not to increase your heart rate or body temperature too much, and avoid too many abdominal exercises. You can discreetly let your teacher know before class if you are pregnant, so they can provide you with modifications. Or you may choose to opt for a private, or semi-private class during this time.

2nd Trimester (14-26 weeks)

For a lot of pregnant people, the second trimester is when they feel their best during pregnancy. Keeping active and staying fit during all stages of pregnancy, will help alleviate the new strains and pains that come with pregnancy as the body changes. However, you will need to make some changes to your routine during this time. For example, avoiding abdominal work, so as to not increase the likelihood of abdominal separation occurring. 

You’ll also need to switch up any exercises that require you to lie on your back or stomach, for ones that can be conducted standing, sitting, kneeling or lying on your side. Not only is lying on your back and stomach likely to be uncomfortable, it can increase the feeling of nausea and dizziness – not something we want to feel at any point in time, but especially when working out whilst pregnant. Finally, we also suggest avoiding working your inner thighs, as this can exacerbate groin pain, and cause separation of the pubic bone.

Additionally, both Pilates and yoga can help increase your energy levels (something everybody wants as they grow a human) and improve your circulation, due to the emphasis on deep breathing.

3rd Trimester (27 weeks - birth)

During the third trimester of pregnancy, your body is going through lots of changes. Your baby is growing rapidly, and you may be feeling more tired than ever before, and for some pregnant people exercise can become harder for their body to handle. That’s ok.

If you do feel okay to exercise, remember to follow all the guidelines for the 2nd trimester. Be sure not to overdo it. Keep hydrated, keep cool, and because your body is already working hard, be sure not to overexert yourself.

Additionally, you may want to avoid deep twists and other moves that compress the abdomen. Instead, focus on gentle stretching and strengthening exercises that will help to improve your posture and alleviate common pregnancy discomforts like back pain.

4th Trimester (postpartum)

For many pregnant people, the first few weeks after giving birth can be a time of physical and emotional adjustment. The months that follow are a time of recovery and healing. Your body has been through a lot, and it's important to give yourself time to recover, before aiming to get back to your pre-pregnancy fitness level. Yoga’s deep breathing and relaxation techniques can help to reduce stress, promote healing and can be used as an alternative mood and pain regulator in postpartum care. That being said, here at The Body Method, if you wish to return to the studio before 8 weeks postpartum, we’ll ask that you provide a doctors clearance, to make sure your body is ready. 

Regular exercise is important throughout pregnancy, but it's most important to choose exercises that are gentle on your body. That's where yoga and Pilates can come in. These low-impact activities can help to improve your flexibility and strength, without putting too much strain on your body. If you’d like guidance on creating an exercise routine that includes Pilates and yoga throughout your pregnancy journey, reach out to us, or book in for a private or semi-private class at either our Tugun, or Cornerstone studios.