Yes!

First Trimester -
When you are between 1-12weeks pregnant, you’re likely to be feeling tired and experiencing morning sickness. It’s important to keep any exercise to a suitable intensity, and monitor your heart rate and body temperature.

While practicing certain Pilates exercises is safe during this time, it’s important to see a professional and be aware of what you can and cannot do. I’d recommend focusing on strengthening and activating your TA (Transverse Abdominus) and pelvic floor muscles. AVOID sit up exercises where you work your Rectus Abdomius (six pack muscles), as this can increase your risk of developing Rectus Diastasis – a condition where the abdominal muscles separate.

Second Trimester -
When you are between 13-26 weeks pregnant, you’ll be beginning to show more as the baby grows – with this growth comes more restrictions in terms of exercise. You should avoid abdominal and inner thigh work, as well as positions where you are lying on your stomach and back. Side-lying leg lifts (working your oblique muscles) may be performed if comfortable, as well as a series of supervised and specific moves tailored to your pregnancy.

Third Trimester -
During your third trimester, exercise intensity will be greatly decreased. You’ll be experiencing reduced mobility, dramatic postural changes due to the baby’s growth, and general discomforts. That said, you can continue your tailored workouts as long as you feel comfortable – focusing on sitting, side-lying and standing routines, focusing particularly on pelvic floor activation. ALL abdominal exercises must now be avoided – including side-lying leg lifts.

Deciding when to return to exercise after a pregnancy is a hugely personal choice, and of course birth factors and possible complications in your delivery and pregnancy will play a large role in when you feel ready. The general rule with gentle Pilates training is 4-6 weeks post birth, however a caesarean birth will push things back to at least 6 weeks post baby. Ensure you speak with your health professional prior to returning to the studio.

The benefits of practicing Pilates before, during and after pregnancy

While we can all agree that exercise is an essential part of a healthy lifestyle, there are specific ways that practicing Pilates can help you during and after your pregnancy. Pilates is not only highly modifiable but also a targeted approach to exercise, which means it’s one of the best methods for maintaining your fitness while pregnant – the right class can reduce the chances of physical complications, improve injuries and assist with general well-being and mobility.

Pregnancy and birth will have a huge impact on your body internally and externally – it’s important to remember that after childbirth, you’re in a state of recovery. However, if you can respect your limitations and dedicate yourself to a tailored exercise regime, Pilates can enable a swift return to physical function.

There are many benefits of pregnancy Pilates, these include:

- Reducing the physical effects of pregnancy

- Injury prevention and management

- Safe strength building

- Maintaining mobility and independence

- A speedier and improved recovery post-baby

- Enhancing mindfulness and helping to create a self-care routine