What is Pregnancy Pilates?
Pregnancy Pilates, (also known as prenatal pilates) is exactly what it says on the tin – Pilates which is designed specifically for you when you are pregnant.
You can do prenatal Pilates at any stage of your pregnancy as long as it is with a specialised instructor who understands what is happening within the body.
At Complete Pilates we offer 1:1 pregnancy Pilates classes both in our studios in London and online. This is because every pregnancy is different and we believe how you exercise during this important time should reflect this.
Any 1:1 pregnancy Pilates class with Complete Pilates will be taken by one of our experienced women’s health specialists.
Prior to your pregnancy Pilates class, we will send you our specific questionnaire which helps us to identify any risk factors you may have. We know this is quite in depth, but it will ensure that you get the best possible care. This screening questionnaire means we can also flag up if we think that you should seek more medical advice prior to moving.
In your pregnancy Pilates class, our aim is to get you moving towards your goals straight away so knowing the answer to these screening questions will also help us with this.
What is Pregnancy Pilates?
Pregnancy Pilates, (also known as prenatal pilates) is exactly what it says on the tin – Pilates which is designed specifically for you when you are pregnant.
You can do prenatal Pilates at any stage of your pregnancy as long as it is with a specialised instructor who understands what is happening within the body.
At Complete Pilates we offer 1:1 pregnancy Pilates classes both in our studios in London and online. This is because every pregnancy is different and we believe how you exercise during this important time should reflect this.
Any 1:1 pregnancy Pilates class with Complete Pilates will be taken by one of our experienced women’s health specialists.
Prior to your pregnancy Pilates class, we will send you our specific questionnaire which helps us to identify any risk factors you may have. We know this is quite in depth, but it will ensure that you get the best possible care. This screening questionnaire means we can also flag up if we think that you should seek more medical advice prior to moving.
In your pregnancy Pilates class, our aim is to get you moving towards your goals straight away so knowing the answer to these screening questions will also help us with this.
Why should you come to a Pregnancy Pilates class?
If you are pregnant, healthy and having a straightforward pregnancy, exercise is key.
Research has shown the benefits of exercise when you are pregnant is substantial and should include 150-300 minutes of exercise per week.
Other reasons for participating in pregnancy Pilates include:
- Pilates is low impact so appropriate through all trimesters.
- It’s easy to modify and adapt exercises.
- Strengthens your deep muscles
- Improves your stability.
- Helps maintain core strength.
- Helps understand breathing techniques.
- Helps prepare you for birth.
- Encourages your pelvic floor to work through full range.
- Helps you maintain a good level of fitness.
- Encourages mobility around your spine and pelvis.
- Reduces the risk of developing gestational diabetes or high blood pressure.
- Exercising reduces the risk of developing complications during labour.
- It is incredibly safe when done with a knowledgeable instructor.
Why should you come to a Pregnancy Pilates class?
If you are pregnant, healthy and having a straightforward pregnancy, exercise is key.
Research has shown the benefits of exercise when you are pregnant is substantial and should include 150-300 minutes of exercise per week.
Other reasons for participating in pregnancy Pilates include:
- Pilates is low impact so appropriate through all trimesters.
- It’s easy to modify and adapt exercises.
- Strengthens your deep muscles
- Improves your stability.
- Helps maintain core strength.
- Helps understand breathing techniques.
- Helps prepare you for birth.
- Encourages your pelvic floor to work through full range.
- Helps you maintain a good level of fitness.
- Encourages mobility around your spine and pelvis.
- Reduces the risk of developing gestational diabetes or high blood pressure.
- Exercising reduces the risk of developing complications during labour.
- It is incredibly safe when done with a knowledgeable instructor.
Choosing the right Pregnancy Pilates class
You need to choose a pregnancy Pilates class which will not only challenge you but keep your baby safe and address any questions you have.
Many women find that equipment Pilates is a great choice as the environment is supportive but can also resist you in the right way. This means we can make sure your body is working well at all stages and maintaining your strength.
However, if you want to do pregnancy Pilates online, mat Pilates is a brilliant alternative pregnancy Pilates class. You can easily do this at home and it helps you get up to that 150 minutes which is widely recommended around the world as minimum exercise standards for health! You can also meet new friends who are in a similar position to you. It’s like another NCT group!
If you do have any health concerns, are nervous, or simply want more attention during your pregnancy, we strongly recommend starting with 1:1 pregnancy Pilates classes in London. This is one of the areas that Complete Pilates specialise in.
Whether you choose our pregnancy Pilates online or in our studios in London, you are safe in the knowledge that every exercise is for you specifically and is an incredibly safe choice.
Choosing the right Pregnancy Pilates class
You need to choose a pregnancy Pilates class which will not only challenge you but keep your baby safe and address any questions you have.
Many women find that equipment Pilates is a great choice as the environment is supportive but can also resist you in the right way. This means we can make sure your body is working well at all stages and maintaining your strength.
However, if you want to do pregnancy Pilates online, mat Pilates is a brilliant alternative pregnancy Pilates class. You can easily do this at home and it helps you get up to that 150 minutes which is widely recommended around the world as minimum exercise standards for health! You can also meet new friends who are in a similar position to you. It’s like another NCT group!
If you do have any health concerns, are nervous, or simply want more attention during your pregnancy, we strongly recommend starting with 1:1 pregnancy Pilates classes in London. This is one of the areas that Complete Pilates specialise in.
Whether you choose our pregnancy Pilates online or in our studios in London, you are safe in the knowledge that every exercise is for you specifically and is an incredibly safe choice.
Getting you started with prenatal pilates
Before you start all you need to do is fill in our questionnaire and ask us any questions you may have!
You can be a complete beginner at Pilates as well as an expert. Once we have received your questionnaire, we will ensure you are with one of our highly skilled team members. If you have any concerns, we can also set you up with a clinical appointment with one of our women’s health physiotherapists.
During your initial pregnancy Pilates class in our London studios, you will get a full movement assessment or assessment of any injuries, and we will also chat about your goals. This allows us to develop a tailored programme and make sure every class meets your needs.
You do not need a referral to see us at Complete Pilates. However, if you are working with a PT, or movement practitioner or are under a consultant we ask if you can introduce them to us and give us permission to chat to them. This way we can make sure we are all working towards the same goals.
Getting you started with prenatal pilates
Before you start all you need to do is fill in our questionnaire and ask us any questions you may have!
You can be a complete beginner at Pilates as well as an expert. Once we have received your questionnaire, we will ensure you are with one of our highly skilled team members. If you have any concerns, we can also set you up with a clinical appointment with one of our women’s health physiotherapists.
During your initial pregnancy Pilates class in our London studios, you will get a full movement assessment or assessment of any injuries, and we will also chat about your goals. This allows us to develop a tailored programme and make sure every class meets your needs.
You do not need a referral to see us at Complete Pilates. However, if you are working with a PT, or movement practitioner or are under a consultant we ask if you can introduce them to us and give us permission to chat to them. This way we can make sure we are all working towards the same goals.
What are the benefits of Pilates for during pregnancy?
The benefits of pregnancy Pilates includes:
- It strengthens your deep muscles. Whilst this is always an incentive to take Pilates classes, having a strong core is even more important than normal when you are carrying the weight of a baby bump.
- Help to relieve back pain. Having a strong centre, hip mobility and a mobile spine can help relieve back pain and aches brought on by pregnancy.
- It helps you create a strong and stretchy pelvic floor which is vital for preparing your body for birth and for recovering after it.
- Boosts circulation. Your body will move in all directions and orientations. This can be a great circulation booster which will benefit you and your baby.
- Pilates focuses on good breathing habits. This is an essential part of the labour process.
- It will help to prepare your body for after the birth. Building a strong core, arms and legs will prevent you from getting injured when you’re carrying your baby around all day.
- It keeps your heart rate steady.
What are the benefits of Pilates for during pregnancy?
The benefits of pregnancy Pilates includes:
- It strengthens your deep muscles. Whilst this is always an incentive to take Pilates classes, having a strong core is even more important than normal when you are carrying the weight of a baby bump.
- Help to relieve back pain. Having a strong centre, hip mobility and a mobile spine can help relieve back pain and aches brought on by pregnancy.
- It helps you create a strong and stretchy pelvic floor which is vital for preparing your body for birth and for recovering after it.
- Boosts circulation. Your body will move in all directions and orientations. This can be a great circulation booster which will benefit you and your baby.
- Pilates focuses on good breathing habits. This is an essential part of the labour process.
- It will help to prepare your body for after the birth. Building a strong core, arms and legs will prevent you from getting injured when you’re carrying your baby around all day.
- It keeps your heart rate steady.
Why do pregnancy Pilates with Complete Pilates?
At Complete Pilates we offer prenatal care through 1:1 classes because we believe this is the best way for us to give you the care and attention you need – and will get you the best results. These classes can be online or in person in our studios.
These sessions are taken by our highly trained physiotherapists and clinical Pilates instructors, so you can be sure that any session with us will be safe for you and your baby.
We also have women’s health physios as part of our team. They are a great resource and can help us to support you through pregnancy, labour and afterwards.
Looking for mat exercises? No problem, we offer completely personalised sessions which focus on giving you a collection of safe exercises for you to do at home.
These 1:1 classes are a great investment because you can continue them throughout all three trimesters. This means that Complete is able to support you all the way through your pregnancy.
Why do pregnancy Pilates with Complete Pilates?
At Complete Pilates we offer prenatal care through 1:1 classes because we believe this is the best way for us to give you the care and attention you need – and will get you the best results. These classes can be online or in person in our studios.
These sessions are taken by our highly trained physiotherapists and clinical Pilates instructors, so you can be sure that any session with us will be safe for you and your baby.
We also have women’s health physios as part of our team. They are a great resource and can help us to support you through pregnancy, labour and afterwards.
Looking for mat exercises? No problem, we offer completely personalised sessions which focus on giving you a collection of safe exercises for you to do at home.
These 1:1 classes are a great investment because you can continue them throughout all three trimesters. This means that Complete is able to support you all the way through your pregnancy.
Frequently asked questions
Pregnancy Pilates is safe to perform in the early stages of pregnancy. If you are new to Pilates it is good to keep the intensity low. By reducing the intensity, you’ll avoid the body temperature and heart rate elevating too high.
If you are used to doing Pilates you are safe to continue. As always this may change if you have complications with your pregnancy and you should consult your GP or midwife if you have concerns.
- heavy loaded abdominal work
- Inner thigh work if you have pain across the front of your pelvis (SPD)
- Avoid prone positions once uncomfortable (lying on the stomach)
- Avoid supine positions (lying on the back), you can prop up with a pillow to continue with exercises usually done on your back.
- Avoid raising your body temperature too much, try to stay in a cool environment, wear loose clothing and utilise air conditioning and fans as much as you can.
- Remember to stay hydrated by drinking lots of water.
- Warm-ups and cool-downs are vital as part of your exercise regime, particularly due to circulatory changes during pregnancy which can cause blood pooling and leg cramps.
- Avoid exercises which can put extra stress on the pelvic such as heavy unilateral exercises, and wide lunge exercises and stances if uncomfortable.
It is recommended that you wait 6 weeks after giving birth to start exercising again. This 6-week period allows your body the necessary time it needs to recover. In the first 6 weeks you can begin your pelvic floor muscle activation and gentle pelvis and back movements to keep moving and feel comfortable.
After 6 weeks, it is recommended to begin doing basic and gentle exercises dependent on whether you had a straightforward, vaginal birth. If you have a caesarean section, you may need to wait longer before targeting the harder exercises in Pilates but there are many things you can do to aid your recovery and we can help to advise on that.
We always recommend seeking advice from your health professional before commencing any type of exercise. After having a baby the best person to see to recommend on your pelvic floor and abdominal muscle recovery is a specialised women’s health physiotherapist.