Is it OK to do Pilates when pregnant?

Yes, engaging in Pilates during pregnancy is generally safe and can offer numerous benefits, including improved core strength, better posture, and reduced back pain. However, it's essential to approach Pilates with care and to make adjustments as your pregnancy progresses.

When should I tell my Pilates instructor I’m pregnant?

You should inform your Pilates instructor about your pregnancy as soon as you feel comfortable, ideally before participating in further sessions. This early communication allows your instructor to tailor the exercises to suit your changing body and ensure your baby's safety and health. They can modify routines to accommodate your needs and avoid any movements that might be uncomfortable during pregnancy.

Are there any exercises to avoid when pregnant?

We recommend you to take it easier with the exercises within your first trimester.

During the second trimester, it is generally best to limit lying on your back or front. However, particular movements to avoid will vary from person to person.

Are there any exercises to avoid when pregnant?

Exercise during pregnancy is beneficial for most women, but certain exercises and activities should be avoided to ensure the safety of both the mother and the baby. 

First Trimester:

• Take It Easy: The first trimester can often bring fatigue and morning sickness. Listen to your body and adjust the intensity of your workouts accordingly. High-impact exercises and activities that involve a risk of falling should be approached with caution.

• Stay Hydrated and Cool: Overheating can be a concern during pregnancy, so ensure you stay well-hydrated and avoid exercising in hot, humid conditions.

Second Trimester:

• Avoid Lying Flat on Your Back: As your pregnancy progresses, lying on your back can put pressure on the vena cava (main vein), potentially reducing blood flow to your heart and baby. Opt for side-lying positions or use pillows for support.

• Limit Prone Positions: Lying on your stomach becomes impractical as your belly grows. Avoid exercises that require this position.

• Be Mindful of Balance: Your centre of gravity shifts as your belly grows, increasing the risk of falls. Be cautious with activities that challenge your balance.

Third Trimester:

• Exercise intensity: Your energy levels could be affected, finding balance to not overdo exercises is important. Your pregnancy Pilates instructor can monitor and advise.

When is the best time to start Pilates when you are pregnant?

If you haven’t tried Pilates before then we would suggest the second trimester otherwise you could start beforehand. All initial pregnancy Pilates sessions at Wellthy would include an assessment to ensure best practise.

Does Pilates cause miscarriage?

It is highly unlikely that Pilates could cause miscarriages, given its low impact nature. However, to be on the safe side if you haven’t previously tried pilates we suggest starting in your second trimester. We recommend starting at week 12. The initial session will go through the Pilates principles, the correct use of the machines and discuss any concerns you may have in order to develop a bespoke plan for you.

Are there any recommendations for exercises when pregnant?

When practising we recommend that you progress gradually based on your general health and on how your pregnancy is going. It can be more strengthening based or more mobility based depending on your personal needs. Also, traditional Pilates movements can be adapted to your Pregnancy stages by making modifications to your body positioning and with the use of additional props.

Does Pilates make childbirth easier?

Pilates strengthens your body and promotes overall endurance in preparation for labour. It increases your energy levels and encourages circulation. It helps to reduce stress and muscle tension. Pilates also supports your body’s recovery after birth, including the strength and tone of your pelvic floor muscles.