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Reduce Pregnancy-Related Discomfort, Support Your Delivery Process With Pilates For Pregnancy

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Pilates is a combined body exercise that is excellent for the pregnant body's constant change. Pilates emphasises breathing deeply while balancing strength, suppleness, and flexibility to support the structure of your body.


Before we delve into the finer points, here are a few facts regarding pregnancy.


The usual Pilates workouts are not ideal for all pregnant women because each pregnancy is a unique experience. You should look for customised, tailored Pilates training for during and after pregnancy.


Prenatal Pilates supports pelvic floor health, helps avoid or manage diastasis recti, prepares you for labor and delivery, and prepares you for recovery.


Postnatal Pilates aims to strengthen your deep muscles, enhance your stability, support your pelvic floor, and assist you in regaining a sense of body awareness after giving birth.

You can consider Pilates as non-medical obstetric care. It aims to provide the right conditions for safe delivery, and most women opt for such. If you are having a low-risk pregnancy, you can adopt and maintain Pilates before, during and after childbirth.


Regardless of whether you are new to the approach, there are many options thanks to its broad repertoire of exercises. 


At La Dolce Studio, we offer various Pilates services, from virtual to one-on-one studio sessions, to help your pregnancy journey. With us, you can be sure that you will get all the benefits Pilates can offer.


Get in touch with us today to learn more.

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Pilates Is A Safe Exercise During Pregnancy

Pilates is widely regarded as a key workout for enhancing one's physical, mental, and motor abilities. This exercise consists of several gentle movements that increase the body's strength and flexibility.


Using a proper breathing method when practising Pilates is crucial because it stimulates the deep stabilising muscles, which strengthens the pelvis and the trunk.


Regular training has also been proven to strengthen and improve the structural function of the pelvic floor muscle. Pilates incorporates pelvic floor muscle contraction movements. 


Studies show that one in eight pregnant women found that pelvic floor exercises could stop the second stage of labor from lasting too long.

Pilates' diaphragmatic breathing method during pregnancy helps the woman be ready for delivery. Pilates' imagery approach prepares the woman during labor by increasing the flexibility and strength of the pelvic floor and trunk muscles.


More research also reveals that there is little risk associated with physical activity during a healthy pregnancy.


Many of the common aches and pains associated with pregnancy can be eliminated or managed with Pilates because of its low impact focus on stabilising the joints. 


Note: Before beginning or continuing any training routine while pregnant, you should always speak with a prenatal healthcare practitioner.


High-risk conditions could lead to preterm labor, certain heart and lung disorders, placenta previa, and others. In these circumstances, much exercise—if not all—is restricted.


Pilates Over Alternatives

Pregnant Belly

Control your breathing

Because you are growing another human in your body, alot of physical and physiologically things can happen. You may feel out of breath because of the body's increased blood volume, heart rate, and cardiac output, among other things.


Pilates breathing not only reduces blood pressure by calming the nervous system but it also helps develop the endurance needed for the mental and emotional strength of labor and delivery.

Speed up postpartum recovery

Pilates has been proven to speed up the healing process after childbirth and reduce the incidence of cesarean births (also known as C-sections or cesarean sections), delivery interventions, episiotomies, and preeclampsia.

Eases Delivery

Prenatal Pilates strengthens the abdominals, back, and pelvic floor while enhancing body awareness and preparing you for pushing. It lessens back pain and has been demonstrated to improve sleep.

Helps baby's health

Not only is Pilates and exercise healthy for mom, but they are also helpful for the baby!


Pregnant women who exercise safely throughout their pregnancies give birth to healthier children and benefit from a head start on brain development.

Strengthen your pelvic floor

The weight of your baby, combined with hormonal changes, might weaken your pelvic floor muscles (PFM). Pilates can assist in strengthening this muscle hammock that sits beneath the pelvis to support your bladder and intestines and lower the chance of incontinence during or after pregnancy.

Strengthen your gluteal and stomach muscles

Relaxin, a hormone produced during pregnancy, makes the ligaments connecting your bones more flexible, increasing your risk of pelvic and lower back pain. By strengthening your deep abdominal muscles, you can combat the laxity and reduce your risk of experiencing pelvic and lower back pain.


Helpful Tips for doing Pilates When Pregnant 

These recommendations will enable you to get the most out of your pregnant Pilates program.


  • Work only with instructors that have received substantial prenatal training.

  • Wear comfortable, light attire.

  • Don't forget to seek advice from a medical expert or a pelvic floor physical therapist before starting.

  • Try not to hold your breath.

  • Exercising in hot, muggy weather or doing hot Pilates is not recommended.

  • Keep snacks available at all times, and drink plenty of water.

  • Because they are elevated off the floor, using specialised equipment like the Reformer or Cadillac/Tower (particularly in the latter months) allows for resistance training and more comfortable positioning.

  • Consider utilising heavier springs on the Pilates Reformer for exercises where you are being supported by the carriage and lighter springs for those where you are pushing the weight.

  • When getting up from the floor, take your time.

  • It's just as crucial to relax your abdominals and pelvic floor muscles as it is to contract them.

  • Allow time to rest so you won't have to rush after your session. In addition to the workout, recovery is as crucial.

  • Be mindful to avoid overstretching because your joints are more flexible.

  • Enjoy yourself and try to remain in touch with your body.

Pregnant belly

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Pilates helps manage or eliminate the common aches and pains related to pregnancy and has been demonstrated to minimise the incidence of cesarean birth, birth interventions, and episiotomies.


We can also say that Pilates exercise is a safe way to shorten the active period and second stage of labor, lessen labor pain, and improve maternal satisfaction with the labor and delivery process. But you should approach the exercise with extreme caution. 


Pilates can support every stage of pregnancy, childbirth, and the postpartum period. A skilled instructor can modify the workout to match your needs while still challenging you safely workout, regardless of how experienced you are with exercise.


If you feel ready to start your healthy pregnant journey, contact our specialists for help.

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