Don’t let prejudices and misinformations keep you away from the mat or the reformer while you’re expecting
For most women, being pregnant is a good news, and goes with celebration. But when you hear the heartbeat a few weeks later, it’s not uncommon for some of that initial excitement to morph into worry and stress. After all, it’s a lot on your shoulders, and women are then placed in the position to make that little life grows healthy or not; They receive many injonctions and orders ; what to do, what not to do; No pressure.
Of all the things that might be stressful and source of anxiety, Pilates should not be one of those. To help calm down any fear you might have—and keep you safe and feeling good throughout the next nine months—I’ve asked my expert friends: doctors, midwife and my self (Pre&postnatal Pilates expert) about the risks and benefits to practice Pilates while pregnant;
Pregnant women shouldn’t do Pilates if they didn’t practice before
“Pilates is easily adapted to anyone and everyone. It can be modified to suit any needs and any level, whter you’ve practiced before or not is not a problem : Pilates will be adapted to pregnant’s body’s needs. One of the key principle of Pilates is . The to help women maintain strength in a safe environment. if you haven’t done Pilates before is not a problem, we will start and adapt throughout the pregnancy. Jey Pilates Instructor _
When you are not pregnant and start Pilates, there is a deep emphasis on lower abdominal contractions and the action to use your abs “in, up, and forward”, which means pulling them and suck the abs in. The aim is to use deep abs work and to get the deeper layer of the abdominals to be activated. If you start Pilates and you are pregnant, that type of contraction and depth of connection in the core cannot be the focus—the core will more a general support and the focus will be on whole body’s strengthening. What is true is your Pilates workout will be different from traditional Pilates workout.
Pilates only benefit for getting back in shape after birth
One of the worst comment i can hear, it’s so reductive, there are so many benefits to regular Pilates classes when you’re expecting. What most people don’t know: it brings benefits for both : the mother and the child.
When a mother exercises frequently, her progresses benefits the foetus. Epigenetic changes are when environmental factors affect whether a gene is expressed or not. The baby has a set genome from conception, but maternal exercise (an environmental factor) seems to positively affect the baby’s cerebral and physical development. Staying in shape (especially in the core and hips) also helps the mom prepare for the actual labor and childbirth. Plus, exercise helps you feel better in your body and release stress. Deep breathing patterns we use in Pilates are a set for life and can be used for labor and delivery as a powerful tool to control your birth, and reduce pain.
Pilates is also amazingly useful for bringing body’s education and anatomy awareness. Because of it’s precise instruction toward one muscle over another, it provides to the mom-to-be, a stronger sense of body’s awareness and help women to get used to their new bodies with ease, and acceptance. Control and stabilisation helps with any aches or pains from pregnancy such as low-back or hip pain, said The mid-wife.
Pregnant women shouldn’t do any core work
“Pregnant women should not do any core work that takes them from a supine position (lying down on their back) to flexing their spine ( for example classical crunches). There’s a truth behind it that Prenatal women wants to avoid diastasis recti ‘spread out of superficial abdominals’ and intra abdominal pressures, so it’s safer to avoid any head & chest lift. However, it is actually good for women to work on stabilization of the core and pelvis’s muscles .
We can modify the supine abdominal work by changing the body position from supine to lateral work, standing, or sitting. That’s why I also love to work with full range of Pilates equipments for Prenatal workout – reformer is an amazing tool to stay strong while pregnant. Jey Pilates Instructor.
The appropriate way to ‘work your core’ when you are pregnant is focusing on the transverse abdominis as opposed to the rectus abdominis. Give up doing the Series of Five, and instead focus on corseting your waist while you do standing exercises.” — DR ZU, gynaecologist.
Now don't let your prejudices stop you from being healthy and active while pregnant. At @jeydancepilates we do provide classes from 12 weeks pregnant.
Fore more infos& bookings: please email us JEYDANCEPILATES