Pilates in pregnancy

[hobnob57]

I'm 14 weeks at the moment and still going to my normal pilates class. However, my teacher isn't being that helpful and has just advised me to not do anything that feels uncomfortable. I was wondering that your experiences are out there? Have you been advised to do more of/less of specific exercises?

I'm particularly interested if anyone has expertise in separated abdominals (daistasis rectis). Mine separated a lot after DD, but I'd managed to get them back to 2 fingers apart before this pg was conceived. Are there exercises I should specifically avoid now to avoid them separating too much again? What can I do to encourage them to stay together that is safe to do in pg?

I also have SPD, but the pain is a pretty good indicator or what not to do there!

I would think pilates is a bad idea during pregnancy, because of its focus on abdominal muscles.

Why not go to pregnancy yoga classes instead?

I switched from pilates to pregnancy yoga and it has been really good especially for my SPD. With DD I was on crutches and pretty immobile by 26 weeks, I am 31 weeks with DC2 and although I am in a lot of pain I am no where near as immobile as in my 1st pregnancy.

I would say you'd be better avoiding the pilates esp if your instructor is not being helpful, there are certainly some exercises that will feel ok to you but that could be doing damage without you knowing.

Yoga is good as it still works your core muscles and pelvic floor but in a far more controlled and gentle way.

HTH xxx

I did pilates through my pregnancy with DS2 - its not just focused on abs and was great for strengthening my back (unlike my pregnancy with DS1 I had no backache in this pregnancy) and strengthening leg and other muscles. I would definitely recommend getting a pregnancy pilates dvd which will give you pregnancy appropriate exercises or otherwise going to a pregnancy pilates class.

I also did pregnancy yoga for both pregnancies - better for relaxing I found.

There are pilates teachers that have qualifications in ante natal work, my friend does this, has experience and training. I wouldn't trust someone without this to be honest. The Pilates foundation can give you a list of teachers who have done this course. If you CAT me I will give you the details for my friend, she trains pilates teachers and is really halpful.

If your current pilates teacher isn't being particularly helpful then I would steer clear. The vague advice to avoid anything that doesn't feel right is a bit non specific and would imply to me that he/she didn't have all the relevant knowledge. Pilates in pregnancy can be very helpful (I did it) as it's excellent for pelvic strength, etc. but it needs to be taught with care and knowledge by someone trained in pregnancy pilates. You need to avoid the risk of overstretching muscles, joints, ligaments and, of course, key abdominals and a focussed teacher will help you with that.

Personally I'd find a specific pregnancy pilates class with a trained pregnancy pilates teacher.

Hope this helps.

I'm seeing my friend tomorrow evening so I can ask her about this for you if you want. She's high up in the pilates world, charges an absolute fortune and knows her stuff. I bet she has a list of anti-natal teachers. Where abouts are you?

Thanks for all the advice. I live up in Aberdeenshire so my little local class is more than handy for me if I can find a way of remaining confident in it. There is a pregnancy yoga one too which I went to last pg, but it's aimed at 25 weeks + and geared towards Active Birth so I'd rather have some more focused exercises for 2nd timester to strengthen me up/keep me strong as much as possible. Perhaps it's time to get a video.

My current teacher is really good - she's a trained physio and mum of 3 so I was a bit disappointed when she didn't turn out to be that helpful/knowledgeable. The class has recently moved on from rings to balls, and I'd like to learn how to make more use of my ball other than rocking on it! Some of the exercises we did this week were really good for glutes and hamstrings, which I think will be important for maintaining my pelvic stability re. SPD. We also did those mini-sit ups where you curl up onto your shoulder blades and I wondered about those. I found them remarkably easy, but I'm just not confident about these separated abs!

She may be a trained pilates teacher but they need additional training for pregnant clients, which she may not have. I'll ask my friend and get back to you later.

Thanks fluffy

I stopped my class when I got my BFP partly cos of hyperesemis but also the form I filled out when I joined said it wasn't recommended before 15wks. I haven't started again cos I am still so ill plus would rather find pg specific class.

My muscles seperated last time and had gone back together but have seperated again already (21wks now) so am very interested to hear if anyone has any suggestions...

Pilates in pregnancy is excellent and very good for core strength/stability. I did it through 2 pregnacies. But your teacher does need to know what you can and can't do. Mine was excellent and by the end I was doing my own class in parallel to the rest of the group, with her always recommending slightly different excercises

I joined the pilates class at my gym for the first time at 12 weeks and the instructor has been great. She gives me alternative exercises to do where necessary and I do feel like it's doing me good.

hobnob, I would recommend this book re your daistasis www.amazon.co.uk/Lose-Your-Mummy-Tummy-Groundbreaking/dp/0738209813

Hi, I checked with her, she said you should ask your teacher for her credentials and she must tell you if she's had specific anti-natal training. If she has not then phone up some others, just check it with them first.

Thanks fluffy for asking. I'm just a bit that I'd have to leave this class. It's so close and so cheap, and I reckon the next nearest class may be 15 miles away. I'm paid up 'till the end of June anyway.

Cheshire and Liquorice can you remember what exercises / muscle groups your teachers recommended alternatives for?

I was hospitalised with hyperemisis last year, and was so weak when I came out 6 weeks later that I was really scared (I had previously run 10K several times a week, and I couldn't even walk up the stairs), so I found pg pilates class to help strengthen my up. I did go back to a non-specific pilates class I had been to some time ago, but the teacher was very nervous about me being pg, with made me very worried about what I should or shouldn't be doing.

Pregnancy pg was fantastic, really helped me regain my strength. My DS was undiagnosed breech. MW said my stomach muscles were too strong to feel properly. She was very , pilates teacher was very . I was just from emergency CS!

A few months later the same studio started baby massage, baby yoga and "Mummy and Me" pilates!

I've never done pilates during pg, but agree with the others that you should really be seeing a teacher who is properly trained.
Iff you're determined to stay with your current class for a while, how about getting some books or DVDs on pg pilates? They might give you an idea of what is/isn't allowed?

I've been doing Pilates at my gym up to now (31+3), my teacher is really good and always tells me which exercises to do and which not, and she gives me alternatives for the ones I should not do. I agree that if you don't feel that your teacher is helpful, sterr clear of her class, it's not worth it, you risk doing more damage than good.

I've done normal pilates and now doing ante-natal pilates (started classes at 13 weeks). The main things we seem to be avoiding are all the 'sit up' like exercises that would put strain no stomach muscles and any really big waist-twists.

You could get a couple of ante-natal pilates DVDs and see what they do and don't do, that might help?

Pilates should be amazing for birth, since it focuses on the pelvic floor muscles :) but the other posters are right, you really need someone who's qualified in antenatal pilates. My teacher modifies the moves for me so I'm not on my back for any length of time?

Thought it said Pirates in pregnancy...

My stomach muscles separated during my last pregnancy. In the 2.5 yrs since I had physio and weekly pilates. This pregnancy they separated again by 10weeks and at 18w are more than a hand width apart.

I sent my apologies to my pilates teacher. I won't be going back until a couple of months after the birth.

OP, I had done a lot of remedial Pilates before my last pregnancy and joined a pregnancy Pilates class at around 13 weeks. I found it very gentle compared to what I was used to, but still excellent.

When it came to labour and birth, the midwives commented on how flexible and mobile I was. They knew I'd been doing some kind of exercise (I also went to a personal trainer at the gym right up to my due date).

I'm pregnant again now and have just been speaking to my 'Body Balance' class instructor. Body Balance is a mix of tai chi, yoga and Pilates set to music, and I really enjoy it. I've been avoiding her classes until now but she says there are pregnancy modifications I can do and she led the class throughout her last pregnancy, just to avoid the abdominal work (the modifications are to work on all-fours instead) and take it at my own pace. I'm planning to rejoin the class when I'm around 20 weeks. This is fab news because I don't now have to go searching for a special class (or pay extra) because it's at my local gym where I'm already a member!

In your position, I would keep going to the classes but just take it at your own pace, listening to your body and avoiding the abs work.

Your teacher is probably just worried about legal implications if something goes wrong and you sue her - I know this was an issue for my personal trainer last time so I had to wait until I got to a "safe" time after 12 weeks.

I'm going to start a thread about Body Balance now.