Pregnancy can be a confusing time. There is so much information out there on the Do’s and Don’ts regarding exercise during pregnancy. It can be so overwhelming as you transition through the trimesters as there are many modifications that need to be made for the safety of yourself and bub! Through Pilates, you can easily and safely move through all trimesters – it’s actually one of the only forms of exercise that you can continue throughout the entire pregnancy.
Trimester 1
During the first trimester, there aren’t too many modifications that need to be made. All abdominal work is safe and in fact encouraged to make sure the deep core, which consists of the Pelvic floor, Transverse Abdominis and Multifidus (muscles that stabilise the spine) stay strong. However, if you experience any nausea or fatigue, it’s encouraged to listen to your body and not put pressure on yourself to exercise if you don’t feel up to it.
You can also continue to lay prone (on your front) unless your bump is growing quickly or just feels too uncomfortable.
The main concern in the first trimester is keeping cool, particularly during exercise. If your body temperature goes above 38.9°C for an extended period of time (more than 10 minutes), the elevated heat can cause problems with the fetus. This overheating can lead to neural tube defects and miscarriage. During the class, try to stay near a fan or just ask the instructor where the coolest part of the room would be.
Which Pilates class is most appropriate for the first trimester?
I would recommend women to focus on more Matwork Pilates during their first trimester for several reasons.
Firstly, Matwork is known for honing in on core strength and stability which is very important during pregnancy, birth and postpartum recovery. Matwork consists of less cardio so it’s easier to stay cool which still receiving a great workout.
Lastly, it teaches you safe ways to get off the floor/changing positions which will come in handy in the second and third trimesters.
Trimester 2
The second trimester is where some more modifications start to apply. As the baby grows, we try to limit the time spent lying supine (on your back) as the uterus can compress the inferior vena cava and the aorta, restricting blood flow to the baby and making you feel dizzy. For some women, this can happen early into the second trimester.
Here at PPF, the instructors will ask how the mum is feeling weekly and whether they are still comfortable lying Supine. However, at 20 weeks, no matter how good you might be feeling, you’ll be propped up on a wedge to reduce any risks.
Another thing to note is that upper spinal flexion (abdominal curls etc) will be a thing of the past to aid against diastasis recti, which is where your abdominals split from too much pressure from the uterus or if your abdominal muscles are contracting too much. However, upper spinal flexion can be performed in a safe way. For example, seated, with the body folding over.
The ligaments in the body will also start to stretch more than usual to prepare women for birth. This means you need to be careful when working in end ranges of movement and also stretching. If these ligaments get too stressed or stretched, this can cause issues like pelvic pain (front or back) which is very hard to get rid of once present!
Which Pilates class is most appropriate for the second trimester?
I would recommend attending Reformer Pilates classes during the second trimester for many reasons. Firstly, it’s much easier to get on and off a reformer rather than the floor! Especially while the baby does the most growing during the second trimester.
Secondly, there are pregnancy wedges that can be placed onto the reformer to keep working in supine safely – this is not as easy to modify in Matwork.
Lastly, you can safely decrease the range of movement within the joints much easier on a reformer. You can modify using different spring tensions, different strap lengths etc. There is also less prone work during a reformer class.
Trimester 3
Now is definitely not the time to overexert yourself! Move at your own pace, listening to your body throughout your workouts and taking breaks as needed.
Luckily there isn’t much that changes in terms of modifications from second to third trimester, other than the fact that you’ll need more rest time and slower movements. Obviously, your belly will continue to grow, and you may need some help with some movements which your instructor will be aware of.
Now is the time to really focus on the breath and how it can help prepare you for birth. Take advantage of deep inhales and exhales as you exercise to keep the pelvic floor and deep core muscles active as you’ll be needing them soon!
We also know that every pregnancy is different, so if something doesn’t feel right, tell the instructor so they can give a different variation for you.
Which Pilates class is most appropriate for the third trimester?
I would strongly recommend attending only Reformer Pilates at this time as it’s the easiest way to modify and still helps strengthen the core.
Other benefits that you’ll receive from practicing Pilates during pregnancy is improved balance, joint and bone health, improved co-ordination and functional strength that will help with everyday activities. It’s also important to keep checking in with your physio/obstetrician/midwife for any questions regarding exercise throughout your pregnancy. Lastly, Pilates gives you that time out of your day where you don’t need to worry about anything but yourself – enjoy this before your bub comes along!
Wanting to try Pilates from home? Our online studio has classes available for pre and post-natal clients too! Access our online classes here.
Check out our previous blog here where we discuss our favourite pre-natal exercises.
