Pilates and Pregnancy

The Perfect Preparation for
Labor and Delivery

By Paige Waehner

Keeping up with an exercise program can be difficult when you're pregnant, and you may find yourself avoiding it altogether, especially during the first trimester when you may be feeling nauseated and tired. One easy way to stay active is with Pilates, a mind/body method of exercise that strengthens the most important muscles you'll use during pregnancy and labor: your abdominals, pelvic muscles and back. It's also a great choice for those days when you want to exercise but don't feel like pushing yourself too hard.

You probably know that Pilates is the latest craze to hit gyms everywhere, but what you may not know is that Pilates is a great exercise for pregnant women. The dynamic moves challenge you by helping build muscular endurance (you'll need lots of that for labor and delivery!), flexibility and, most importantly, good balance, something you'll need as pregnancy progresses. So is Pilates for you? Let's find out!

Pilates, created by Joseph Pilates back in the 1900s, has traditionally been used by professional dancers to keep their muscles supple, strong and flexible. Joseph Pilates created a routine of body-sculpting movements to improve posture, strengthen muscles and firm the abs and back, all without using weights. Though the original version uses all kinds of wild looking machines, modern Pilates has been adapted for us regular folks and can be done with nothing more than a mat.

Pilates may remind you of yoga with its intense concentration on body position, breathing and balance, but it's more dynamic in that you move through poses and movements rather than hold static poses as in some forms of yoga. Pilates exercises are generally performed with very few repetitions, but each one is precise, controlled and moves through several planes of motion.

Because the moves are so controlled, Pilates can be a great choice during pregnancy since you have time to adjust your posture and alignment for maximum support and challenge. You don't need special equipment, other than a mat, to get a great workout, and though it's always better to take a class taught by an expert, there are books and videos available so you can do it at home on your own time.

Pilates can be a great add-on to a cardio and strength training program and something you can incorporate a few times a week to target the strength and endurance that these activities don't always cover.

One bonus of Pilates is that it really targets the core: the abs and back. You may already be feeling back strain as you get further along in pregnancy, and Pilates works those postural muscles and helps you improve body alignment so you experience less pain. One thing to note: Many traditional Pilates exercises are performed either lying on your back or stomach, so seek out instruction that is specifically geared toward pregnancy so you can avoid these positions.

Want to see more?

• Martial Arts for the Mom-to-Be: Qigong, Tai Chi and Other Practices for Pregnancy
• Move That Belly! Bellydancing During Pregnancy
• Get Into the Swing of Things: Golfing During Pregnancy
• Talk about it!