Pilates Workout for Pregnant Women

3 steps to finding a Pilates workout routine that works with pregnancy

It’s a classic dilemma: Pregnant women need exercise, but pregnant women often want to move as little as possible. Pilates offers a low-impact answer, with pregnancy workouts that are designed for those who can’t do much bouncing and running.

Step 1: Determine if prenatal Pilates is right for you.

If you’re a pregnant woman looking for an exercise routine, you need to determine whether or not Pilates is right for you. There are many pregnancy exercises and pregnancy workouts. If you’re looking for a low-impact exercise that builds muscle and is, according to certified personal trainer Paige Waehner in Pregnancy Today, recommended for pregnant women because of its controlled movement, this workout could be right for you.

Waehner says it’s important to understand that Pilates is developed to strengthen your abs, back and core. It’s a strength-training exercise that requires breathing regularly and tightening your stomach. However, you should be sure you’re ready to start a workout before you choose Pilates. Consult your obstetrician to make sure there are no health risks to you or your baby.

Step 2: Give prenatal Pilates workout videos a try.

As a pregnant woman, you’re busy. You’re not only living your everyday life, but you’re also preparing for a little one, and that means nursery decorating, furniture, showers and more. You may not have the time or the desire to go to Pilates classes, which likely aren’t scheduled around morning sickness.

But, according to Mayo Clinic, learning how to do Pilates right is one of the most important steps in creating a Pilates workout. To solve this problem, you can simply find a DVD on Pilates for pregnant women or try a Pilates video workout online. By doing this, you can plan your workouts around your schedule, when you feel best and you’re ready to move!

Step 3: Choose exercises that are safe for your stage of pregnancy.

There are many simple exercises for pregnant women that you can do as you begin to develop your Pilates workout. However, you should know that traditional Pilates usually requires women to lie on their stomachs or backs, according to Waehner.

Obviously, as a pregnant woman, this is very difficult and can be detrimental to your baby. Because lying on your back beyond your first trimester can reduce oxygen flow to your baby and abdominal separation (diastasis) can occur in later pregnancy, Waehner stresses the importance of adopting a prenatal-specific Pilates workout program. In so doing, you avoid complications that may arise from attempting traditional Pilates exercises. You should also make sure you feel comfortable when doing your Pilates workout, and always stop if you feel pain, dizziness or stress.

Explore the prenatal fitness videos at GaiamTV.com, and find a pregnancy workout that’s best for you.

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