Pilates for Pre + Postnatal Wellness
Supporting the Body Through Major Life Changes
Pregnancy brings tremendous change—physically, mentally, and emotionally. As the body adapts, so must the way we move. Pilates offers a thoughtful, supportive approach to navigating these changes, both during and after pregnancy.
Why physical activity is important during pregnancy
Exercise is extremely beneficial to a woman’s overall health during pregnancy. Staying active during pregnancy can reduce the risk of serious complications, make birth easier, and improve mental health.
The medical community encourages all pregnant women to exercise even if they were previously sedentary. Not only can exercise improve the expectant mother’s health and birth outcomes, but it can make for a more comfortable pregnancy!
While activity is encouraged there are some important things to take into consideration when choosing how to workout in pregnancy.
What changes in the body during Pregnancy?
Pelvic Floor - As the floor of the abdomen it must support the increasing weight of the uterus.
Transversus Abdominis (TA) - The TA stretches around the growing uterus changing the way the muscle contracts. This will make its job as a stabilizer harder and change how much pressure the core can handle.
Breathing - As the pregnancy progresses there will be less space for the lungs as the uterus pushes the abdominal contents upward. Changes to hormones and blood volume also affect how the body regulates breath.
Posture - As the uterus grows it causes multiple posture changes. This can lead to rib elevation and flaring. Increased curvature of the lower back (lordosis), the pelvis tilting forward (anterior pelvic tilt), and a shift in the body’s center of gravity are all common. Other changes can be the shoulders rounding forward, increased curvature of the upper spine, and forward head posture as the body tries to maintain equilibrium.
Diastasis Recti - The rectus abdominis are the most superficial of the abdominal muscles, which run vertically in the body and are connected by the linea alba. When the uterus expands it will cause the rectus abdominis to separate. Since the linea alba is a tendinous structure it does not provide the same support that a muscle would. Some amount of separation is normal in every pregnancy, but when pressure in the abdomen is not controlled well it can cause coning. We want to prevent coning because it can exacerbate the separation of the muscles both during and after the pregnancy.
Relaxin - The hormone relaxin causes ligament laxity which can lead to instability in the joints for some people. This is why pregnancy is not the time to gain new flexibility.
Prenatal Reformer Arm + Back Work
How is Pilates beneficial during Pregnancy?
Thinking about the changes that occur in the pregnant body there are some particular things we want to see in an ideal workout.
Neutral Core Work - A neutral spine is the best position for targeting core engagement while pregnant. In this position the body can focus on recruiting the deeper stabilizing muscles before the more superficial abdominals. This is particularly important when considering the diastases recti mentioned above.
Pelvic Floor + BreathWork - When the pelvic floor is strengthened from the beginning of the pregnancy it can better cope with the increased pressure of the uterus. This combined with a focus on breathing helps with overall core function during the pregnancy. When the interplay between the pelvic floor and breathing are addressed well women can often avoid urinary incontinence.
Focus on Posture - Strengthening the mid-back muscles helps support the spine and prevent some of the postural changes common in pregnancy like rounding shoulders. This also helps prepare the mother’s body for the stress of nursing and carrying an infant.
Lower-back + Hip Stability - Maintaining strength particularly in the muscles that support the growing uterus and stabilize the lumbo-pelvic region can diminish lower back pain and pelvic girdle pain. Strengthening the inner and outer thigh muscles also helps with stability as the body supports the increasing weight of the uterus and accommodates hormonal changes.
When taught by a trained professional who understands the changes that occur in pregnancy Pilates is a safe and effective form of exercise. It not only keeps you active, but it helps you stay connected to your body as it changes. This can make for an easier birth and recovery!
And perhaps just as importantly, Pilates supports mental well-being—offering space to breathe, move, and feel grounded in your body during a transformative time.
Things to Avoid When Exercising While Pregnant
Spinal Flexion- because of diastasis recti it is contraindicated to do ab work in this position. This means avoiding exercises like crunches.
Extreme Range of Motion - pregnancy is not the time to try and gain new flexibility. The hormone relaxin makes the ligaments easier to stretch which can lead to instability.
High Exertion - it is not recommended to sustain too high a heart rate during pregnancy and it is important to monitor breathing.
Laying Flat - because of the weight of the uterus laying flat for more than a few minutes can restrict blood flow to mother and then the uterus.
Physical Activity Postpartum
Exercise is equally important in the postpartum period. Each woman should allow time to focus on rest and healing, but around the 6 week mark, after seeing their medical professional most women are ready to slowly return to exercise.
The benefits of exercise postpartum are immense ranging from reducing the risk of postpartum depression, to promoting better sleep and releasing stress. When exercise is introduced slowly and with proper instruction it can lead to regaining awareness and strength in the muscles of the core. This helps with minor prolapse, urinary incontinence, diastasis recti, and overall abdominal strength.
Regaining the strength and stability of the core allows women to return to more of their pre-pregnancy activities, reduces common issues like lower back pain, and improves cardiovascular health. Moderate exercise has not been shown to affect breast milk production.
Why is Pilates an ideal Postnatal Workout?
In Postnatal Pilates we focus on rebuilding strength in the core from the deep stabilizing muscles outward. We also work on returning the body to its pre-pregnancy posture by continuing exercises for the mid-back, and hips. Working with the breath and increasing difficulty slowly, but steadily allows the body to create lasting strength safely.
One of the first things to incorporate postpartum is the awareness of the core muscles and how they work with the breath. This work of connecting the deep stabilizers with the breath can look similar to the work towards the end of pregnancy. While it can require patients and focus it is worth the time because it is the foundation for all the strength that can be built on moving forward.
Pre + Postnatal Pilates at Curated Pilates + Movement
We are always happy to work with pre or postnatal women at Curated Pilates. If you are new to Pilates we will have you start one-on-one to best assist you in getting all the benefits Pilates has to offer!