Newly expectant Moms often ask questions about which exercises they can do while pregnant. A good low-impact and safe solution is to do prenatal pilates classes. Backaches may deter you from wanting to do too much activity, but exercise can positively affect your mood and energy levels during pregnancy. Being active can also help to reduce the risk of having a C-section and shorten labour times.
Besides pilates being a less intense sporting option, there are often specifically designated classes for pregnant women. It is important to do safe exercises that will not harm the baby.
That said, it can be difficult to find effective exercises that are easy on the body. This is sought after by moms that have just recently given birth and are looking to slowly get active again. We recommend continuing your pilates journey after giving birth because it can be just as effective postnatally as prenatally.
Here are some reasons to consider why and how pilates can be helpful to new moms.
Prenatal Pilates
Prenatal pilates differs from usual classes. Not only are the exercises gentler, but they also focus more on the transverse abdominis. This is the layer of muscle deep down that protects your sides, core and back. Supporting your core can help with the strain caused by carrying a baby.
Going for classes can also help with preparing for the big day, at the hospital, because it provides the opportunity to practice breathing exercises. Focusing on breathing techniques can be helpful as it will later be put to use during labour.
Second and third-trimester pilates classes involve mat-based activities. This mostly consists of side-lying, standing and seated activities – to limit any additional strain on the back. Standing exercises are the easiest for growing bellies.
Postnatal Pilates
Being pregnant and giving birth can alter your stomach muscles and potentially cause damage to the area. Many moms experience diastasis recti, when the baby’s growth creates a separation of the right and left stomach muscles. Postnatal pilates instructors will be mindful of this and can help give exercises that will help correct the issue. Your pelvic floor can also be affected during pregnancy. Some pilates classes will provide you with the resources to help strengthen your pelvic floor muscles. It is important to strengthen it to prevent issues with urinary leakages.
Constant feeding of newborn babies can leave moms with neck and back pain. Going to classes can help stretch those muscles and realign your body. Being able to target specific areas means that stress relief can be provided where needed.
Prenatal and postnatal pilates is a safe and recommended option, especially when guided by a professional, but it is always important to listen to your body. Having a baby can take its toll and it is important to safeguard your health.
Being a new mother is a huge step and requires a lot of mental and emotional support because it can be overwhelming at times. Pilates classes may be great for your body, but being surrounded by other new moms can provide a great social opportunity to find friends you can relate to.
