The aim of Pilates is to improve balance, strength, flexibility and posture. Like yoga, it uses breathing techniques as part of the exercises.
What is Pilates?
Pilates is a low-impact (no jumping around) way of being active that aims to improve your posture and movement.
It is usually done on a mat, but you can also use special equipment that has been designed to work on different muscles.
What are the benefits of Pilates during pregnancy?
There is little research on the benefits of pregnancy Pilates - but it could help prevent aches and pains while you’re expecting.
Pilates often focusses on strengthening your pelvic floor, which is important for labour and recovery after birth. A strong pelvic floor can also help you avoid wetting yourself by accident when you cough, sneeze or exercise. Try these pelvic floor exercises.
How can I make sure Pilates is safe for me in pregnancy?
Be careful not to over-exert yourself or stretch too much. And once you get to 16 weeks pregnant, avoid exercises where you lie on your back.
As there’s not a lot of research on pregnancy Pilates, make sure you look for a specific pregnancy class or a one-to-one teacher who is trained to work with pregnant women.
When choosing a class, make sure the teacher is qualified and tell them how many weeks pregnant you are.
A teacher who is qualified to work with pregnant women should be able to adapt the exercises to suit your changing body at each stage of your pregnancy.
If you already do non-pregnancy Pilates classes, tell your teacher you’re pregnant. Your teacher may be trained to work with women during pregnancy or might suggest a pregnancy class that would be better for you.
As with all exercise during pregnancy, if you feel any pain it’s important to stop straight away.
Stuck at your desk feeling uncomfortable and achy? Have a go at our simple pregnancy excises - you don’t even need to leave your desk.
Many people find it helps to set exercise goals to help them stay fit during pregnancy.
Most types of exercise are fine even if you are overweight. Being active during your pregnancy is safe and healthy for you and your baby.
Symphysis pubis dysfunction (SPD), also known as pelvic girdle pain (PGP), is a fairly common pregnancy condition. It is caused by the way pelvic joints move during pregnancy. It can make exercise more difficult but there are things you can do.
Yes it is. In fact, if your pregnancy is uncomplicated, it is safer to exercise than not to as it brings down the risk of gestational diabetes and high blood pressure.
Frequently asked questions about exercise in pregnancy, including what exercises to try and which ones to avoid.
Doing pelvic floor exercises regularly will help prevent you accidentally leaking wee when you cough or strain, both during your pregnancy and after your baby is born.
These simple pregnancy-friendly exercises don’t take very long to do and you can fit them into your everyday life, at work or at home.
If you're having a normal pregnancy you are safe to stay active comfortably right up to the end of your pregnancy.
Being active during your pregnancy is safe and healthy for you and your baby.
Walking is a safe and simple way to stay active during pregnancy. It’s the perfect activity to start with if you’re not used to exercise.
Yoga is an activity that focuses on mental and physical wellbeing. It uses a series of body positions (called postures) and breathing exercises.
- NHS Choices. A guide to pilates. http://www.nhs.uk/Livewell/fitness/Pages/pilates.aspx (Page last reviewed: 11/05/2018. Next review due: 11/05/2021)
- Nascimento SL, Surita FG, Cecatti JG (2012). Physical exercise during pregnancy: a systematic review. Current Opinion in Obstetrics and Gynecology, 24 (6): 387–94. http://www.ncbi.nlm.nih.gov/pubmed/23014142
- RCOG (2006). Recreational Exercise and Pregnancy: Information for you, London, Royal College of Obstetricians and Gynaecologists. https://www.rcog.org.uk/globalassets/documents/patients/patient-information-leaflets/pregnancy/recreational-exercise-and-pregnancy.pdf
- RCM (2008). Pilates and pregnancy. London, Royal College of Midwives. https://www.rcm.org.uk/news-views-and-analysis/analysis/pilates-and-pregnancy
ℹLast reviewed on July 31st, 2018. Next review date July 31st, 2021.