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Expert Q&A
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| By Paige Waehner Personal Trainer | ||
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How can I safely do Pilates during pregnancy?
Pilates focuses on core strength, so it's possible for you to overstress your abdominal muscles. In addition, separation of the abs (diastasis) can occur later in pregnancy. If your abs have separated, you may want to avoid Pilates workouts or modify the exercises to keep the separation from growing larger.
To check for ab separation, lie on your back with knees bent and place your fingertips about 1 or 2 inches below your belly button, fingers pointing toward your feet. Lift your head as high as you can and, if you feel a ridge protruding from the middle of your belly, that's a diastasis. Pay attention to how you feel, and if you experience any discomfort in your abdominals or back, stop! In addition, take care to:
- Avoid moves performed in the supine position during your second and third trimester. Lying on your back can cut off the oxygen supply to the baby.
- Move within a comfortable range of motion. Your ligaments will loosen during pregnancy, so it's a good idea not to flail around too wildly.
- Stay controlled. Pilates moves often involve holding your torso in place while moving your arms and legs in different directions. Make sure you go slowly so you don't lose your balance or hyperextend your joints.
- Don't hold your breath!
- Don't do any exercise that causes dizziness, nausea, shortness of breath or pain.
- If you're a beginner, stick with workouts geared specifically toward pregnancy, which will provide adaptations for some moves that may not be safe.
As with any exercise, talk to your doctor before you begin Pilates or continue with it. For beginners, start with an entry-level class or video and make sure the instructor knows you're pregnant so he or she can offer modifications.
Like any exercise, Pilates isn't for everyone, and if you're not comfortable with the moves, back off. Now isn't the time to try anything too complicated, so stick with the basics and make sure you feel good, which should be the point of any exercise you do.
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