First of all, as per our Pregnancy Policy, we require that every client that is/becomes pregnant seeks the advice of their medical professional before continuing exercise and promptly notifies the Vicalates team so that we can best take care of you. The next step is to schedule a pregnancy consultation with us so we can discuss your body and how to prepare for classes pre and post partum. The following guide will provide some general ‘dos and don’ts’ for Pilates during pregnancy.

The First Trimester

During this time, while experiencing some general pregnancy symptoms, the body has not yet undergone a huge amount of change, allowing normal continuation with Pilates for the most part. That being said, hydration is key and being mindful of intensity in order to maintain a stable body temperature and heart rate is of utmost importance. The abdominal muscles can still we worked here, avoiding any ‘crunching’ or ‘breaking through the abs’ movements. Building strength for post pregnancy begins here, emphasising pelvic floor muscles and the upper body. Further, prioritising a focus on posterior chain strength is essential (read: glutes, hamstrings) for as the ‘baby bump’ begins to grow, the pelvis begins to develop an anterior tilt (think butt sticking out, accentuated curve in the lumbar spine) which can lead to pain and lack of mobility as this becomes more prominent. Overall, during the first trimester mumma is safe to work in most positions, bearing mind of abdominal engagement.

The Second Trimester

As that bump grows the limits on exercises do too. This doesn’t mean there isn’t important work to be done, however! The Second Trimester is a great time to building upper body/back strength (that baby is going to get heavy) and ensure muscles are active for post partum activity.

All abdominal work should be avoided here, to prevent the development of Rectus Diastasis (separation of Rectus Abdominus).

All adductor (inner thigh) work should be reduced or avoided entirely at this stage. Many pregnant women develop pain through the groin and pubic bone as it begins to separate. Inner thigh work can exacerbate this instability. Lunge work can also contribute to this.

The pregnant client should not lie supine (on their back) for extended periods of time in order to not draw too much blood or oxygen away from baby. Similarly, lying prone (on the stomach) is likely to be very awkward with a baby bump. Four point kneeling is a fantastic position for this stage.

The Third Trimester

All second trimester regulations remain for this trimester, prioritising pelvic and postural strength and alignment. Preparing for delivery and post partum recovery comes to the forefront here, ensuring workout intensity is decreased to protect both the mother and baby’s health. There is plenty of Pilates work that can be done to aid the Mother for delivery, primarily through hip opening - if you can’t seem to get that baby out, let us know!

Post Partum

Another important stage in the body’s growth and recovery, it is required to organise a private session (once given medical clearance, of course) to asses the individual client’s progress and requirements. It’s all about regaining that abdominal connect and pelvic strength now, gradually introducing more challenging core work before finally returning to regular Pilates practice.

For more information or if you have any questions please let us know.