Here are some easy to implement modifications for our pregnant clients.
Remember, if you’re expecting, make sure you have the OK from your doctor to workout. And, if you’re new to Pilates, we strongly recommend starting with a few privates. If you’ve been with us for a while, chat with our teachers and use the suggestions below as a guideline for classes.
- Back: The pregnancy guidelines say that you should not be on your back after about 16 weeks. In practice, this is a highly individual decision. Many women feel comfortable on their backs for very short amounts of time.
- Balance: Your balance changes as your belly pops so we would also recommend using a Cardio Tramp or wooden dowel for extra balance support.
- Talk: Talk to the teacher before class and let her know you’re expecting (we won’t ask you!). She can usually keep an extra eye on you during class.
- Remember: Pay attention to your body. Every body and every pregnancy is different. Always think safety over challenge. Your pregnancy isn’t the time to “power through” an exercise that makes you feel nervous or that doesn’t feel right.
As far as specific exercises you’re likely see, here’s a short list of some that come up regularly during class.
- Jumping on your back: Usually our pregnant clients will ask the instructor how long the jump set is / how many jumps. Then, they will do side jumping instead of back jumping.
- Abs on back: It’s best to avoid flexion. A nice alternative is to put a squishy ball or balance disc under the low back and then do the arm (and possibly leg) exercises.
- Footwork: Can easily be done on the side.
- Planks: Can be done. If needed, do them on the knees.
- Standing/lunging: Be prepared with balance support tools.
- Kneeling abs: Use increased caution on the balance portion of these exercises.
- Side overs: These are even more fun during pregnancy (kidding!)! Potentially limit the range of motion. Pay extra attention for proper form here as you don’t want to move things into the low back. Possibly use arm support.
- Anything sitting: As the belly gets bigger, sometimes clients just need a bit of extra space for full range of motion. You can put the platform on top of the carriage to make sitting more comfortable.
- Extra props: Sometimes the body just needs a little extra support so that exercises are more comfortable. Sometimes a ball, disc or platform can make a big difference.
- Avoid: If something doesn’t look/feel right in class, don’t do it. Ask the teacher for suggestions.
Please chat with us if you have questions. Our instructors will always do their best to help.