Prenatal pilates: the perfect sport to welcome your baby

Prenatal pilates exercises 

Prenatal pilates helps improve posture, breathing and prepares for the next birth. This discipline is practiced on the ground, with or without accessories. Discover its benefits, its exercises and the progress of a session. 

Thoracic breathing

Thoracic breathing involves mobilizing the lungs and ribs during inhalation and exhalation. As you inhale, imagine the air entering through your nostrils and slowly moving down to your lungs. Next, visualize your rib cage expanding and feel your ribs rise. Then, as you exhale, release the air and imagine the retraction of your rib cage as well as the relaxation of your ribs. 

Strengthening the pelvic floor

Strengthening the pelvic floor is an important aspect of pregnancy as it helps prepare for childbirth. Additionally, the pelvic floor plays a crucial role in supporting the uterus, bowel and bladder. It is made up of a set of muscles located at the base of the pelvis. 

To strengthen it as much as possible, sit on a pilates mat. Next, contract the pelvic muscles slowly and hold the contraction for a few seconds. Then release them and repeat the exercise. 

The bridge

Lie on a mat with your knees bent, feet flat on the floor and arms at your sides. Contract your core muscles without making your back flat or hollow. As you exhale, begin to lift your pelvis off the floor, rolling your back vertebra by vertebra. Then, rise until your body forms a straight line from shoulders to knees. Hold the posture for a few seconds. As you exhale, lower your pelvis to the ground. 

Quadrupeds

Quadruped exercises aim to strengthen the muscles of the back, arms, legs and core. 

Kneel on a pilates mat, place your hands flat on the floor and align your knees under your hips. Next, contract your core muscles to stabilize your back. As you exhale, lift one leg back, keeping your knee bent. As you inhale, lower your leg back toward the floor. Repeat this exercise several times. 

Stretching the psoas

The psoas are muscles located in the lumbar region, they are particularly used during pregnancy. Stretching helps relieve tension. 

Kneel on the pilates mat with your hips flexed 90°. Next, step one foot forward to assume a stance that approximates a large step forward while keeping your knee bent. Contract your core muscles. Then, tilt the pelvis forward. Hold this position for 30 seconds. You should feel a stretch in your groin and psoas. 

Prenatal pilates postures 

There are postures adapted to the needs of the pregnant woman to relieve pain and prepare the mother for childbirth. 

Table posture

Get on your knees on a pilates mat, place your hands flat with your fingers pointing forward. Then, contract the abdominal muscles as well as those of the lower back. As you exhale, lift your hips off the floor until your body forms a straight line. Stay in this position for 30 seconds. Finally, on an inhale, return to the starting position by lowering your hips. 

This posture strengthens the core muscles, arms and shoulders. 

The posture of the square

Lie on your back with your arms stretched out to your sides. Next, bend one knee 90°, lifting your feet off the ground. Afterwards, contract your abdominal and lower back muscles. As you exhale, raise your legs while keeping your knees bent. Stay like this for 30 seconds. Finally, as you inhale, lower your legs, returning to the starting position. 

This position strengthens the muscles of the trunk, pelvic floor and thighs. 

Cat/cow pose

Get on all fours. As you exhale, round your back by pushing your spine upward. Bring your chin closer to your chest. Next, contract your abdominal muscles. As you inhale, arch your back, dropping your stomach to the floor and elevate your head and tailbone. 

The progress of a prenatal pilates session

The session begins with a gentle and relaxing warm-up so that the pregnant woman can become aware of her body and her breathing. Warming up involves performing simple, fluid movements that work the muscles, spine and joints. During pregnancy, it is not uncommon to have back pain, you can turn to pilates and back pain. 

The heart of the course

Then, the prenatal pilates class continues with a sequence of 5 to 10 pilates postures adapted to the pregnancy and the abilities of the pregnant woman. These aim to strengthen the deep muscles of the body, including the abdominals, pelvic floor, legs and back. They are carried out in synchronization with breathing. In addition, they can be performed on the floor, on a mat or on a ball. Finally, the session ends with a moment of relaxation to allow the pregnant woman to completely relax her body and mind. It is practiced lying on your side or in a seated position using deep breathing exercises, meditation and visualization. Relaxation helps reduce stress, soothe emotions and create a deep bond with the baby. 

The benefits

Prenatal pilates has many benefits for both the health and well-being of pregnant women. Here are its benefits. 

Strengthening the pelvic floor

Prenatal pilates strengthens the pelvic floor by working on specific areas like the perineum and transverse abdominus muscle. This reinforcement helps prevent the risks of urinary incontinence and facilitates childbirth as well as postnatal recovery. 

Maintaining good posture

During pregnancy, the body changes. In fact, the stomach rounds, which causes excessive arching and a forward tilt of the pelvis. But, prenatal pilates exercises aim to stretch the spine and tone the postural muscles, particularly the deep muscles of the back, glutes and shoulders. Good posture helps prevent back pain. 

Improved blood circulation

Pregnancy increases blood volume in the body, which can cause venous problems with visible swelling in the lower limbs. But prenatal pilates helps improve blood circulation by stimulating venous return and promoting the elimination of toxins. Certain exercises activate the leg muscle pump and oxygenate the tissues. This helps avoid venous problems. 

Stimulation of the immune system

Pregnancy weakens the immune system, making a woman more vulnerable to disease. Thanks to certain postures that increase basal metabolism, regulate sugar levels and release endorphins, the body's natural defenses are strengthened. 

Weight regulation

Weight gain during pregnancy is normal because it helps nourish the baby and prepare the body for childbirth. However, excessive weight gain can have harmful consequences for the health of the baby and the woman such as gestational diabetes, high blood pressure, growth retardation or prematurity. Pilates regulates weight by balancing energy intake and expenditure.

Stress reduction

Stress can have negative health effects such as depression, insomnia, anxiety, nausea or contractions. 

Intimate bond with your baby

Pilates aims to become aware of your body, your baby and your stomach by creating a safe and intimate space. 

To conclude

Prenatal pilates is a discipline designed to prepare for childbirth but also to relieve pain. There are many exercises et postures as : 

• Thoracic breathing

• Strengthening the pelvic floor

• The bridge

• Quadrupeds

• Stretching the psoas

• Table posture

• The posture of the square

• Cat/cow pose

Here are his benefits : 

• Strengthening the pelvic floor

• Maintaining good posture

• Improved blood circulation

• Stimulation of the immune system

• Weight regulation

• Stress reduction

• Intimate bond with your baby

Try Pilates at POSES 

If you want to sculpt your body and strengthen your muscles gently, pilates is made for you. This is an activity that deeply tones your body without risk for you and the baby. Come to POSES to practice pilates at your own pace. 

Try our Pulse&Pose® sequences which are 50 minute sessions which mix bodyweight exercise, strengthening and static postures. This way, you will find an optimal balance. In addition, our coaches will accompany you to improve your stability, your mobility and your strength in a subdued atmosphere. 

Lighten your pregnancy at POSES!