Pregnant women benefit from Reformer Pilates in 9 ways
(Reformer Pilates offers the safest way to exercise while addressing their unique needs)
With guided / safe 1-2-1 workouts you will prepare for a successful labor by improving circulation, reducing stress, and connecting your Mind-Body. Low impact exercises on the reformer machine and pilates chair improve posture, enhance flexibility, stabilise the pelvic floor work, and strengthen the lower back & glutes!
At Perola Bruta we are committed to supporting pregnant women through each trimester with a individualised, multi-disciplinary, modern approach.
3 ways Reformer Redefines Pregnancy Fitness
The Trimesters
As the body changes through each trimester priorities in exercise also change. In the 1st trimester intensity needs to be low while keeping the joints mobile and the muscles active. The focus on the 2nd trimester should be on strength to counter the effects relaxin. During the last trimester workouts may vary the most as energy levels are more likely to fluctuate.
When strengthening the core is not an option
During pregnancy recruiting core muscles is counter indicated. The reformer machine however allows us to strengthen our lower back and pelvic floor thus improving mid-section stability and a faster recovery after delivery.
A low impact form of cardio
Many cardiovascular activities need to be avoided during pregnancy. Reformer allows pregnant women to maintain their cardiovascular health with low impact workouts that gently increase their HR while giving them the ability to rest when necessary.
Fetal Health
When exercising we need to protect the foetus by not applying pressure in the abdomen and spine as well as by ensuring minimal disruptions in the breathing and thus good foetus oxygenation.
Safety & Modifications
Reduce risk of complications
Maintaining the appropriate training intensity during the 2nd trimester and gradually reducing it towards the delivery day will decrease the chances of gestational diabetes and preterm labor respectively.
Maternal Wellbeing
The safety of the mother should be no.1 priority. There is no point at this stage to run the risk of exertion or to risk an injury. For this reason, modifications in many exercises are often suggested.
A Safe and Effective Pilates Experience
How we tailor reformer pilates for pregnant women?
To ensure the new mother’s needs are met, prior to starting a new program we gather information about her health status, medical history and run a thorough assessment. The intensity of the workouts is modified on an ongoing basis to match her energy levels. Throughout pregnancy we use props, avoid intense abdominal exercises, we pay strong emphasis on pelvic floor health and breathing and keep an eye for changes in joint stability.
We maintain regular communication outside training to ensure you feel supported and have all questions regarding physical exercise answered.
The areas all pregnant women need to address
Hips & Lower Back
As the body undergoes significant changes to accommodate the growing baby, the hips bear the brunt of the additional weight, often leading to discomfort and pain. Addressing the glutes and lower back muscles will alleviate tension in the area, enhance flexibility, and promote proper alignment.
Legs & Feet
The natural addition of weight and potential decrease in physical activity during this period can cause: swelling, varicose veins, cramps and collapsed arches.
Prioritizing leg and foot care not only can provide relief but also prevent these problems from becoming chronic.
Shoulders
Maintaining shoulder strength during pregnancy will help counterbalance the shift in posture due to expansion of the belly. Equally crucial, it will also prepare the new mother for the physical demands of carrying her baby in the months and years after delivery.
Shoulder health is the most overlooked aspect of pregnancy fitness.
Because the total is more than the sum of the parts…
The Perola Bruta approach to Reformer Pilates during pregnancy
Without a doubt pregnancy can be a period of high uncertainty. It is not uncommon for some new mothers to experience high levels of stress, contributing to pain. Ana uses Craniosacral therapy & Reiki to support the Nervous System energetically.
During pregnancy nutritional and supplemental needs change during each trimester. Anastasis as a qualified Nutritional Therapist since 2012 has consulted many women during the conception period, pregnancy, lactation and will be available to answer any questions for you.
You want to join Perola Bruta?
Schedule a 15min complimentary call, during which we will discuss your case and find out if we are a good fit for your goals. We only take on new clients that have taken the time to attend a call first.
Frequently Asked Questions
If you are pregnant and consider starting Reformer Pilates it is normal to have questions. For your convenience, we have gathered the most frequently asked questions about Reformer Pilates and pregnancy here.
If your question is not answer here drop us an email.
Safety
While some women are nervous about physical exercise during the first trimester, reformer pilates is THE MOST pregnancy friendly. While all Mind-Body exercises are appropriate for pregnancy in reformer pilates the joints are subject to low impact, the intensity is easily modifiable while the springs and ropes allow for a gravity defying feeling.
When deciding on whether to exercise or not during the 1st trimester remember that once you stop training it is hard to get back into it, especially in a period that the body changes fast!
Three are the BIG NOs for pregnant women: a. Supine position after the 1st trimester b. Spine flexion & rotation c. Breath holding
New mothers should refrain from overstretching as the ligaments are looser than normal (due to relaxin hormone), and using unstable surfaces to minimise the risk of falling.
While many women can safely continue practicing Reformer Pilates, until the last weeks of pregnancy there are certain circumstances when it is advisable to stop. These include: pain or discomfort, high risk pregnancies, special medical conditions and breathing challenges.