Can You Do Reformer Pilates While Pregnant?
Can You Do Reformer Pilates While Pregnant?
Not only can you do reformer pilates while pregnant, but we highly recommend it! Pilates's slow, controlled, and functional focus perfectly complements a pre-natal exercise regime.
Introduction to Reformer Pilates During Pregnancy
Reformer Pilates is extremely versatile. You’ll see reformers used heavily in a physical therapy office for rehabilitation and then in high-energy lagree-style megaformer group class workouts.
Depending on the fitness level you started your pregnancy with and how your body handles your pregnancy, you’ll likely sit about halfway between those two categories.
The reformer allows for versatile and customized strength training focusing on the core.
Likewise, most pilates certifications have a 400-500 hr training requirement and specific pre- and post-natal modifications training.
In other words, well-educated pilates instructors are a reliable path for safe pre- and post-natal training.
Consulting Your Healthcare Provider: The First Step
Everyone’s pregnancy is different, and first, getting cleared to exercise by your healthcare provider is a great start. Each pregnancy journey is unique, and healthcare professionals can offer personalized advice, considering individual health concerns and circumstances.
Once you’re cleared and ready to move, we can start customizing your Pilates practice.
The Importance of Customizing Reformer Pilates While Pregnant
Reformer Pilates is an excellent exercise option for expectant mothers because it focuses on controlled movements and core strengthening.
That being said, customization throughout the trimesters of pregnancy is key.
We’ll quickly delve into the reasons for customization and modifications tailored to each trimester. These reasons ensure a safe and beneficial workout regimen for expectant mothers engaging in reformer Pilates.
#1) First Trimester: Adapting Your Routine
The initial trimester calls for crucial modifications to avoid exercises that involve prolonged lying on the back. This alteration helps prevent compression of the vena cava, the large vein that carries deoxygenated blood to the heart, and aids in adapting the routine for comfort and safety.
Additionally, core work starts to shift from crunches to breath.
It’s perfectly safe to crunch in your first trimester, but we start to build in the core work you’ll be doing in your 2nd and 3rd trimesters in preparation.
Reasons for Customization:
Reduced Blood Flow: Prolonged supine positions can potentially impede blood flow, affecting oxygen supply to the fetus. Adjusting exercises to avoid lying flat on the back for extended periods is essential to prevent this issue. The rule of thumb is 10 minutes max, which may be less, depending on how you’re feeling.
Adapting to Physical Changes: As you start to show your balance, posture, back pain, and energy may be different. This is where we’d customize the workout to the specific physical changes you feel most.
Modifications focus on ensuring a comfortable and safe workout environment while addressing the dynamic nature of the first trimester.
Specific Exercises for First Trimester:
Modified Hundred: Elevating the upper body with props to avoid lying flat on the back. Using breath to access your abdominals
Pelvic Tilts: Mobilizing your back and lower abdominals. Finding safe movement that can alleviate tightness as your bump grows
Deep Squats and Side-Lying Glute Work: Building stability and strength around the hips
#2) Second Trimester: Adjusting for Comfort and Safety
As pregnancy progresses, modifications concentrate on accommodating the growing belly and minimizing pressure on the abdomen. These adjustments aim to maintain stability and comfort during exercises, ensuring safety for both the mother and the baby.
Here, we elevate your lying down position so that you’re never lying flat on your back. We watch your temperature for spikes and add in additional breaks if needed.
We also avoid any abdominal curling or C-curve positions that cause abdominal doming.
Reasons for Customization:
Accommodating Belly Growth: Wider stances and the use of props provide support and balance as the belly expands. Adjustments ensure that exercises remain comfortable and safe.
Minimizing Abdominal Pressure: Avoiding exercises that excessively strain or compress the abdomen is crucial to prevent discomfort or Diastasis Recti. Modifications are made to eliminate undue pressure on the growing belly.
Temperature Management: We’ll track your temperature or use cues (red face, breathlessness, and energy fatigue) to ensure your temperature stays safe. You can get a good sweat on while still ensuring that your temp stays at a safe level.
Specific Exercises for the Second Trimester:
Seated Arm Series: Adjusting positions to accommodate the growing belly while focusing on arm movements.
Standing Leg Work: Utilizing the foot bar while standing to engage leg muscles without putting undue pressure on the abdomen.
Single Leg Work: Building stability and balance
Depending on your body, you may even be planking at this point, but likely on a higher spring and with an instructor closely watching for any doming.
#3) Third Trimester: Focusing on Flexibility and Strength
The latter trimester marks a pivotal phase in pregnancy, calling for a shift in focus towards exercises that keep you moving, prepare for birth, and avoid stress to the baby and abdomen.
Emphasis is placed on controlled movements that support pelvic floor health and alleviate back discomfort.
Some clients fly through until their due date, and others must slow down dramatically. See how you’re feeling at this stage, and your instructor will adjust from there.
Reasons for Customization:
Addressing Physical Limitations: Modifications are crucial to address physical limitations arising from the increased size and weight of the belly. These adjustments ensure a safe and comfortable workout environment for the expectant mother.
Pelvic Floor Support: Exercises tailored for pelvic floor strength without adding undue pressure on the abdomen become essential. Customizing the third trimester's routine helps prepare the body for labor and delivery.
Specific Exercises for the Third Trimester:
Side-Lying Leg Work: Performing leg exercises in a side-lying position to strengthen and support hips
Pelvic Floor Activation: Engage in reverse Kegel exercises or modified variations to strengthen the pelvic floor.
Should you jump right into a Pilates Reformer Class?
Private Pilates: Yes!
Prenatal Focused Class: Yes!
Regular Reformer Class: No.
The fitness goals of typical reformer students and prenatal students are different. Often, group reformer classes will include many exercises that are not beneficial while pregnant and will be structured differently from a prenatal session.
Before taking a group reformer class, we’d highly encourage a private session where an instructor can guide you through various safety modifications you can take in class. Then, you’ll be equipped to jump in and modify as needed.
A class with a strong breathwork focus, a prenatal certified trainer, and armed with your modifications could work well.
For customized, trimester-specific workouts, private sessions with a trusted trainer is your best route forward.
Trust your body and what works best for you.
Embracing Customized Reformer Pilates: A Healthy Pregnancy Journey
Having the right instructor and program is important when considering whether you can do reformer Pilates while pregnant.
Customizing your reformer Pilates session during pregnancy ensures a safe and tailored workout regimen for expectant mothers. By adapting exercises across trimesters, the routine caters to the body's changing needs, promoting safety and comfort.
As you navigate the beautiful pregnancy journey, personalized modifications in reformer Pilates contribute significantly to a holistic approach to prenatal health, ensuring a positive and beneficial experience.
Embrace a healthy and balanced pregnancy journey with Reformer Pilates tailored to your needs. Book your body assessment session with The Pilates Circuit today, and experience a workout that adapts to every stage of your pregnancy.
Visit our booking page to reserve a spot in our Chelsea or Nomad studios and start your personalized prenatal Pilates journey.
*Disclaimer: The information provided is for educational purposes. Individual experiences may vary. Consult with healthcare providers and certified instructors before starting any exercise program, especially during pregnancy.