What I Did:
I did a lot of Pilates during my pregnancy as I went through my certification starting @ 6 weeks and finished in my 3rd trimester! So, I was doing classes, practicing with classmates and working on ALL equipment. During 3rd trimester, I did mat & reformer a lot less and I was doing more on tower, chair & using props - especially physioball & small barrel. I modified pulling straps & t-press: sitting up facing the back of the reformer. Shoulder extension so important to keep posture in check! Inverted exercises are contraindicated, so I avoided short spine, corkscrew, etc.
When I Did It
I did Pilates before my pregnancy, which is why I was able to do it so frequently during my pregnancy. I was able to do most exercises on all equipment & mat during my 1st trimester, then as my belly "popped", lying face down was out and I stopped a lot of exercises involving too much trunk/spinal flexion. During my 2nd & 3rd trimesters, I still used all equipment but I omitted many contraindicated exercises and modified a lot!!
Advice
- I'm a certified Personal trainer & pre/post natal exercise specialist as well. Pilates is an amazing & effective form of exercise for pregnant women!
- Always listen to your body...not all pregnant woman are alike.
- I did a lot of careful experimentation throughout my pregnancy. Modification guidelines are great but sometimes you might find that you can do a little more or a little less than recommended. Again, listen to your body!
- Diaphragmatic breathing, pelvic tilts, & kegels are your friend!
- Sciatica? Sidekick series!
- You can still do exercises lying on your back; take breaks by rolling to your side
