Is it advisable to practice pilates during pregnancy?

Pilates is one of the physical activities preferred by pregnant women and one of the most recommended, along with swimming or simply going for a walk.

Among the benefits of Pilates during pregnancy are maintaining a good physical condition, helping to control weight gain, preventing or reducing certain discomforts and back pain, preparing for childbirth and promoting postpartum recovery after the birth of the baby.

However, any type of physical activity performed during pregnancy, including Pilates, must be authorized by the obstetrician-gynecologist in charge of the medical control of the pregnancy.

In addition, in order to exercise safely during pregnancy, it must be adapted by professionals according to the gestational period in which the woman finds herself.

What is Pilates for pregnant women?

The Pilates method consists of exercises and stretches that must be performed in a controlled manner and also taking into account the control of breathing, so it requires great concentration and body awareness, and thus allows to work both body and mind.

Pilates can be practiced on a mat or using certain machines or apparatus and is ideal for strengthening and toning, increasing agility and flexibility and improving posture.

Pilates for pregnant women is the Pilates method adapted to be safe and beneficial during pregnancy, as some exercises should be avoided during pregnancy. In addition, Pilates in pregnancy should be adapted as the weeks go by, depending on the woman's stage of pregnancy.

Therefore, it is important to go to a center specialized in Pilates for pregnant women or, at least, to one where the professionals are trained to adapt the Pilates exercises to pregnancy. Likewise, it is very important that a professional supervises the pregnant woman when performing the exercises, in order to be able to correct certain things if they are not being done well.

Prenatal Pilates

However, you should always consult with the specialist in charge of the medical control of pregnancy if you can practice Pilates (or any other type of physical activity) during pregnancy, as it may be contraindicated on some occasions.

Benefits of Pilates during pregnancy

Pilates is a discipline that works body and mind, so it provides physical and mental benefits. Among the main benefits of Pilates for pregnant women are:

• Keeps the woman physically fit.
• Increases the ability to concentrate.
• Improves central stability.
• Prevents or relieves back pain and other common discomforts during pregnancy such as varicose veins, constipation and hemorrhoids, leg cramps, fluid retention...
• Contributes to the control of weight gain during pregnancy.
• It can help women sleep and rest better.
• It makes it easier for the baby to be positioned in cephalic presentation, i.e., head down facing the birth canal.
• It helps in the preparation for the moment of delivery, due to the increase in respiratory control.
• It works the pelvic floor, which facilitates childbirth and subsequent recovery.
• Promotes recovery from abdominal distension after childbirth.
• It allows you to meet other pregnant women and share experiences if done in a group, which can be a great support.

Why is prenatal Pilates beneficial?

In addition, the release of endorphins during physical exercise increases the woman's sense of wellbeing and is a moment of self-care and relaxation that can reduce some of the stress during pregnancy.

In any case, in order to enjoy all the benefits mentioned above, the practice of Pilates must be adapted to the pregnancy and the stage of pregnancy in which you are. On the other hand, you should not start doing pilates without medical consent, to ensure that there is no risk to pregnancy.

When can I start Pilates in pregnancy?

A very common doubt is when to start Pilates classes for pregnant women, and the truth is that it would be beneficial to practice Pilates even before you are pregnant. Knowing the method beforehand will help you get the most out of prenatal Pilates classes, even if certain exercises vary to adapt your practice to pregnancy.

However, before starting to do Pilates during pregnancy, even if it has been practiced before, it is necessary to consult with your doctor if you can do this type of physical activity while pregnant, since in some cases it may be contraindicated during pregnancy.

In addition, in the case of being able to practice Pilates during pregnancy, the recommended time to start classes may vary depending on the particular situation of the woman. Therefore, the obstetrician will also indicate to the woman when she can start.

When can I start prenatal Pilates classes?

Some women will be able to start Pilates from the beginning of pregnancy, but there are times when the specialist will recommend waiting until the end of the first trimester (especially if you have never practiced Pilates), since the first 12 weeks is when there is the highest risk of miscarriage.

In any case, before starting pilates in pregnancy, it is necessary to have the authorization of the obstetrician (even if you have already done pilates previously) and to pay attention to the indications regarding when to start. Likewise, it is important to make sure that the classes are prenatal pilates classes, adapted to the gestational period.

in which cases is prenatal pilates contraindicated?

It will always be the specialist who carries out the medical control of pregnancy who will assess whether the woman can practice Pilates for pregnant women and, if so, when to start. Some of the main contraindications of Pilates in pregnancy are:

• Complications or risks during pregnancy.
• Hypertension
• Placenta previa.
• Premature rupture of membranes.
• Cervical insufficiency.
• Intrauterine growth retardation.
• Heart failure in pregnant women.
• During the first trimester of pregnancy if, after consultation with the specialist, you have indicated that you should wait to start practicing Pilates until the second trimester (ideally after a new assessment to verify that it is safe to start Pilates in pregnancy at that time).

Contraindications to Pilates during pregnancy

In addition, if any pain or symptoms appear (such as vaginal leakage or spotting), you should consult with the specialist if you can continue the practice of Pilates in pregnancy.

FAQs from users

How many days can I do pilates while pregnant?

The first thing is to consult with the obstetrician whether or not you can do pilates during pregnancy (even if you already practiced pilates before becoming pregnant) and when you can start practicing pilates during pregnancy.

When medical consent is obtained to do pilates during pregnancy, the most widespread recommendation is to do 2-3 classes a week of prenatal pilates with a professional who adapts the exercises to the pregnancy and the period of pregnancy in which the woman is and also supervises that they are being done correctly.

The duration of the classes is usually between 45-60 minutes. However, if the woman has been authorized by the medical specialist that she can do prenatal Pilates from the first trimester, the duration of the sessions will probably be less until the pregnancy is more advanced.

How long can I practice Pilates during pregnancy?

Being a low-impact and very beneficial physical activity, if the pregnancy is developing normally and without complications, Pilates can be practiced during pregnancy until an advanced stage of gestation and even until delivery.

However, it is important to do it always supervised by professionals who adapt the Pilates exercises to each stage of pregnancy and, of course, always under the supervision and consent of the obstetrician.

Suggested for you

If you want to read more information about exercise in pregnancy, we recommend you to access the following link: Physical exercise in pregnancy: benefits and recommended sports.

On the other hand, if you are interested in knowing more about Kegel exercises, you can read this article: Kegel exercises: how are they done and what are their benefits?