Can you do reformer Pilates when pregnant?

Introduction

Can you do reformer Pilates pregnant?

With reformer Pilates becoming ever more popular, you might be wondering whether it is something you can or should do during your pregnancy.

Reformer machines can look quite intimidating, and even more so on social media, where people court attention by performing complicated routines and outlandish exercises.

In reality, the reformer is a beneficial piece of equipment for anyone, including pregnant women, and you don’t have to be an athlete to use it!

To exercise safely with a reformer, there are a few key things to know. Just rocking up at your nearest reformer studio isn’t going to cut it once you are pregnant.

We take a deep dive into the must-know information that you need, including who to work with, what setting to work with, and we suggest some of the best reformer Pilates exercises for each trimester of pregnancy.

1. Reformer Pilates is safe for pregnancy if you follow the guidelines below.
2. Reformer Pilates is beneficial for pregnancy, as part of an overall exercise plan.
3. Our top tip for reformer Pilates during pregnancy, is to work with a fitness professional specifically trained in pre-natal exercise, in a one-to-one or very small group setting.

Reformer Pilates is generally safe for most people who are fit and well during pregnancy. As with any other type of exercise, if you have any complications during pregnancy, it is essential to discuss any plans you have for exercise with your midwife and obstetrician, to make sure it is safe.

If it is safe for you to exercise, then you must work with a healthcare professional such as a pelvic health physiotherapist, to ensure that you are doing exercises that are appropriate for you.

If you are otherwise fit and well during your pregnancy, it is still recommended that you work with fitness professionals who have additional training in pre-natal fitness, to make sure your exercise plan is appropriate, safe and effective.

In particular, if you are considering reformer, rather than mat Pilates, it would not be recommended to attend a large group reformer Pilates classes, as these are not specifically designed for pregnancy and there is a risk of injury with some of the exercises.

If you have never done reformer Pilates before, you should invest in some one-to-one sessions, with a professional trained in ante-natal exercise, so that you can become familiar with the equipment, the exercises and the appropriate repertoire for during pregnancy.

In healthy pregnancy, there are some modifications to exercise that you still need to be aware of. In each trimester of pregnancy, you will need a different focus for your exercise. As your body shape changes, you will benefit from particular modifications to your exercise.

The Pelvic and Obstetric Physiotherapy specialist group (POGP) recommends mild to moderate exercise during pregnancy for the health of you and your baby. They also advise making sure that you drink enough water to avoid dehydration, working within your own limits to avoid getting hot or breathless and listening to your body.  You should stop exercising if feeling tired, uncomfortable or unwell.

There are many benefits to exercise of all types during pregnancy.  Exercise of the right kind during pregnancy will improve the health of both you and your baby.

The Royal College of Obstetricians and Gynaecologists (RCOG) recommends exercising to help reduce the risk of excess weight gain, help reduce high blood pressure, help prevent gestational diabetes, improve sleep, improve fitness, and improve mood.

They recommend 150 minutes of moderate intensity activity per week and muscle strengthening exercises twice a week.

Reformer Pilates is a great way to focus on the strengthening component of your pregnancy exercise routine. The Pilates reformer uses spring resistances and cables and pulleys to add resistance to Pilates exercises. This resistance work is what stimulates your muscles to become stronger, provided you work with sufficient load.

However not only do the springs on the Pilates reformer create more challenge through resistance, the springs can also assist movements to make them easier and in this way the equipment is very supportive. So if you are fatigued or low energy during your pregnancy, the Pilates reformer exercises can be adapted to suit you.

Reformer Pilates doesn’t only involve resistance training, also incorporates many exercises to help mobilise the joints and spine.

All of this means that Reformer Pilates can be a great way to do the following:

• To prepare your body for birth – being more in tune with your body will help you with breathing, pushing and relaxing during labour.
• To strengthen your body to better cope with the demands of caring for a small baby
• To reduce feelings of stiffness and improve joint mobility

Reformer Pilates and Pilates on other large equipment, can be particularly beneficial for exercising during pregnancy as it is very supportive.

In addition there are many modifications that can be made to the exercises, making it tailored to your individual body and pregnancy.

During the first trimester of pregnancy, most exercises are safe and can be performed as normal.

This is a great time to start preparing your body for birth and for caring for your baby, which can be physically demanding. Starting early can make this process much easier! If you are fit and well, you can start to focus on building all over body strength and stability. Moderate intensity cardiovascular exercise and strength training is appropriate here. Avoid high intensity training. It is important not to overheat during exercise.

Many women may find that they are suffering from fatigue, and may need to modify activity accordingly. Mild to moderate intensity exercise can help with your energy levels. You may also need to factor in adequate time to rest and recover here too.

Feet in straps is a classic reformer exercise which is a great way to open a session. This exercise will help get you into the flow of the reformer. During this exercise, the abdominals work gently to stabilise the body whilst the legs move. There are several different variations of this exercise – lit and lower strengthens the back of the legs, circles are great for hip mobility and frog variation is great for inner thighs and abdominals.

Knee stretches is a great exercise for building strength in the arms and body. Weight bearing through the arms is important for upper body strength. This is a great prep for weight-bearing on all fours which is a position you can exercise in all through pregnancy.

Roll down series is another great combination of arms and abdominal strength. In this variation we are focussing on strength of the biceps which will be really important muscles to strengthen in preparation for carrying your baby, especially as he or she grows bigger!

During the second trimester of pregnancy, when your bump starts to show and get bigger, this is when we may need to reconsider positions for exercise. For example, it is not recommended to exercise lying on your stomach, as your bump starts to grow.

After 19 weeks of pregnancy it is recommended not to lie flat on your back, or to lie there only for short periods of time.

Instead of exercising flat, you can exercise in a semi-reclined position. Since many exercises on the reformer take place lying flat, a wedge can be used to modify them for pregnancy. Alternatively, choosing more exercises in seated, kneeling, side lying or standing can be beneficial.

If, for any reason, you do choose to exercise lying flat, then you should only do so for short periods of time. You should also self-monitor for symptoms. If you start feeling dizzy or otherwise unwell, you should stop and change position.

As well as altered positioning, there are some exercises to avoid here. Sit ups, curls and crunches should be avoided at this point during the pregnancy.

Side lying leg exercises on the reformer are great for strengthening the lateral glutes, which aid in pelvic stability. With heavier loading, they can also strengthen the thigh muscles, in a similar manner to a squat.

The kneeling arm series is a great way to work on your trunk stability and arm strength. There are loads of variations in the arm series – from triceps pulls, to overhead press, to this lateral pull which is great for shoulder strength. The sideways facing position is a little safer – there is less risk of falling than the front or back facing positions. You can also modify it to a low kneeling position if you need more stability.

The scooter exercise also works the strength of the lateral glutes, but in a more functional upright position. The forward lean position here is really comfortable for your bump, before it becomes too heavy.

During the third trimester, you might be feeling a bit more discomfort due to the increased load on your body and more limited movements. Exercises that mobilise the upper back can feel wonderful here.

As the weight of your baby increases, your centre of balance will also change. This can make balance challenges harder, and can slightly increase the risk of falls. For this reason, avoiding the more advanced reformer exercises that involve standing on the reformer are not recommended, as a fall could increase the chances of injury for you or your baby.

Preparing your body for the birth is also important here. Ideally, you will have been working on your pelvic floor exercises throughout the whole pregnancy. Both strengthening and relaxation of the pelvic floor will help with the birth and recovery after the birth.

Footwork is a great exercise for strengthening the legs. It strengthens the glutes, thighs and calf muscles. In this reclined position the abdominal muscles are gently active whilst the legs are extended. A wide stance position with the feet turned out can help with hip mobility and relaxation of the pelvic floor, both of which will help with your birth.

The Mermaid stretch is a great stretch for stretching the sides of the body. The large latissimus dorsi muscle is stretched during this exercise, and the side bend encourages opening of the ribcage. This is great for relieving both upper and lower back discomfort.

Adding props to a reformer can increase the repertoire of exercises that you can perform. Wedging this gym ball up against the shoulder pads provides the perfect supportive surface to mobilise the upper back.

Reaching the arms overhead extends the upper back, and alternate arm openings adds rotational mobility – both great for relieving upper back stiffness.

After the first trimester, it is not generally recommended to perform any type of sit up, crunch or curl exercise. Apart from anything else, you may find it is very hard to do these! There are many other ways to work on your core strength – even exercises that work your arms and legs against resistance will naturally work your abdominal and back muscles a little bit, so as long as you are working with lots of variety, you should be able to save these exercises for after your birth.

It might seem obvious but lying on your stomach is not recommended during mid to late pregnancy. You should therefore avoid any exercises in this position.

Standing and high kneeling on the reformer. If you have been doing reformer Pilates sine before your pregnancy and are comfortable, exercises where you are standing and kneeling on top of the reformer are fine during the first trimester. However, as your pregnancy progresses and the size of your bump increases, you should avoid exercises standing on top of the reformer.

You may wish to modify kneeling exercises, so that instead of high kneeling, you kneel with your bottom on your heels, or choose to sit instead. Kneeling facing the side is also more stable than facing front or back.

Exercises using the jumpboard on the reformer whilst lying on your back are not recommended during pregnancy as they add a huge amount of load to the abdominals, as well as being in the supine position which is not recommended.

Yes! You can do reformer Pilates while pregnant. However, as with any exercise it is important to make sure that you are doing so safely. Always work with a fitness professional who is trained in pre-natal exercise.

Your exercise plan should change during each trimester to remain safe and targetted towards your needs.

If you have any pains, it is a good idea to work with a pelvic health physiotherapist who can assess you and advise you on appropriate ways to manage pain.

If you have any complications during pregnancy, you should consult with your obstetrician and midwife to make sure that exercise is safe for you, before embarking on any fitness activity.

Yes, there are several modifications that are important to make to your Pilates routine during pregnancy. Firstly, limit time lying flat on your back after 19 weeks of pregnancy. You can use a wedge or pillows to support you in a semi-reclined position.

As your pregnancy progresses, you should choose more exercises in sitting, kneeling, side lying or standing.

You should avoid exercise lying on your stomach as your bump starts to grow.

Moderate intensity exercise is recommended during pregnancy, so dial back on the cardio Pilates and focus on gentler strength and mobility!

Finally, avoid putting yourself at risk with exercises that may increase the risk of a fall, such as standing on top of a reformer.

You can start Pilates at any time during your pregnancy! The earlier you begin, the more familiar you will become with the Pilates repertoire and how to do it properly.

Starting Pilates early will also give you time to build the necessary strength prior to giving birth. You may find you have much less time for exercise following the birth of your baby.

Since Pilates is a mind-body exercise, starting it early during your pregnancy will help to keep you attuned to your body and the changes that you are going through during this time.

Even following the birth of your baby, Pilates is a safe way to start exercising again, and you can do many of the basic exercises at home, so they can fit around your new schedule. Your instructor will be able to instruct you in some of these exercises during your pregnancy, so that you are already familiar with them by the time you come to do them alone.

If you would like to practice reformer Pilates during your pregnancy, book a session at one of our London studios today. 

You can work with our knowledgeable instructors at our Physiotherapist led Pilates studios in Chelsea, our Angel Pilates studio or our Pilates studio in City. 

Get in touch with us via email or contact us on 0203 764 5668 for further information.

If you’d like to find out more about Pilates when pregnant you can check out our Pregnancy Pilates pages, or if you are wondering what you can do after the birth of your baby, you can book through our Post-Natal Pilates pages.

• Pelvic and Obstetric Physiotherapy Group, Fit for Pregnancy
• Royal College of Obstetricians and Gynaecologist, Physical activity and Pregnancy