Benefits of Pilates during Pregnancy

Pregnancy can be both an exciting and challenging time for women, as their bodies go through a variety of changes. During this period, maintaining a healthy, balanced exercise routine is important for physical and mental well-being.

Current guidance is that women work towards 150minutes of moderate exercise a week throughout their pregnancy. The NHS advocates that the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. Exercising in pregnancy also help you to cope with labour, manage mood, improve sleep and strengthen core muscles.

Moderate non impact exercise is not dangerous for your baby. There is evidence that active women are less likely to experience problems in later pregnancy and labour. If you are new to exercise start gently and speak to your midwife, or one of our pelvic health physios for guidance.

Pilates in Pregnancy can help Improve Your Posture:

During pregnancy, your centre of gravity shifts forward causing a slightly increased curve in the lower back which can lead to pain. Pilates helps to address these postural imbalances by encouraging awareness of body alignment and engaging muscles that support good posture. Many of the women who come to Pilates with us report an ease in lower back discomfort and eased pelvic pain.

Pilates in Pregnancy Improves your Core Strength:

During pregnancy, the abdominal muscles have to lengthen to accommodate your growing baby and this can lead to weakness. Pilates focuses on strengthening the muscles of the core, which includes the abdomen, lower back, and pelvic floor. Strengthening these muscles from the early stages of pregnancy can help your abdominal muscles, pelvis and spine cope with the weight and size of your baby in the later stages of pregnancy.

Pilates in Pregnancy helps pelvic floor awareness and strength:

The pelvic floor is a group of muscles that support the uterus, bladder, and bowel. Pregnancy put a lot of pressure on the pelvic floor, which can lead to issues like incontinence and pelvic organ prolapse. Pilates is particularly effective in improving awareness and strengthening the pelvic floor muscles, which can improve bladder control and overall pelvic health. 

Pilates in Pregnancy helps reduced pelvic girdle pain, back pain and hip pain

Pelvic girdle pain affects 20% of women in pregnancy. Lower back pain is also really common in pregnancy with 50% of women experiencing back pain at some point in their pregnancy. This pain and discomfort occurs due to the increased load, postural and hormonal changes as the body compensates for your growing baby and bump. Pilates can help address this by strengthening the muscles around the hips and back and improving mobility in the joints. 

If you are experiencing Pelvic girdle pain or back pain in pregnancy do reach out to our expert team. We would be happy to assess, guide and support you in class or 1:1. Contact us on admin@@pop-up-pilates.com

Pilates in Pregnancy aids relaxation:

Pilates offers a fantastic way to unwind, improving both your physical and mental well-being. The focus on breathwork in Pilates is especially beneficial during pregnancy, as it can help manage anxiety, promote relaxation, and improve circulation. 

Pilates in Pregnancy helps you connect with your changing body

The proprioceptive and mindful movement elements of pregnancy Pilates helps you to slow down and  connect with your body. As your body changes so do the exercises, with progressions and adaptions provided for all stages of pregnancy.