Pilates is one of the most popular workouts during pregnancy and promises perfect toning after birth. But what exactly is behind it and is it really the ideal training to prepare the body for birth? Today we get to the bottom of it…
What do you train with Pilates during pregnancy?
Pilates for pregnant women stabilizes, tones and mobilizes your entire body. In particular, the workout focuses on the pelvic floor, abdominal and back muscles. Unlike a usual Pilates workout, in MOVE IT MAMA pregnancy exercises for the straight abdominal muscles are gradually replaced by other movements that strengthen the core.
What are the benefits of Pilates for pregnant women?
Pilates is a gentle exercise that is easy on the joints, and many moms feel good about doing it. It includes a low-impact workout that targets deep muscles and strengthens pelvic floor, abdominal and back muscles. Additionally, it gets your circulation going.
Pregnant women benefit from Pilates, as it trains exactly those areas that are under a lot of strain during pregnancy and childbirth.
By activating the so-called “powerhouse” you have a better posture, which makes you feel more comfortable in your body and prevents postural pain.
In Pilates you call the powerhouse the interaction of the muscles of the body’s center (abdominal muscles, deep muscles around the spine and pelvic floor muscles) and the accompanying activation of the so-called power center of the body.
Can I practice Pilates throughout the entire pregnancy?
Yes you can! You just have to be careful and adjust the intensity of the exercises if necessary. At MOVE IT MAMA we do this for you. Also in our new Pilates series we have developed the exercises exactly for the respective trimester or phase you are in. So you don’t have to worry about how much exercise is appropriate. Here you can read more about how the principle works.
Pilates: strengthened muscles with low impact training
Some moms-to-be still don’t dare to do sports, but sports are incredibly important, especially during pregnancy. This way you get your circulation going, your body becomes stronger and more flexible – an optimal preparation for the birth and at the same time alleviation of many pregnancy complaints.
Pilates is especially suitable for pregnant women, because the exercises are normally not too intense, but you can still target the muscles and strengthen the entire body. It is a very gentle sport that is easy on the joints, and pregnant women usually feel comfortable with it. Nevertheless, you can also vary here between different intensities.
My tip: Especially in the first weeks of pregnancy, I recommend doing more challenging Pilates exercises, because your body is still more flexible then. The prerequisite is, of course, that you do not suffer too much from nausea and fatigue. If you are in the home stretch of your pregnancy, you will definitely have to lower the intensity and modify some exercises anyway.
What are the benefits of Pilates of moms?
Pilates training exercises the most important “mom zones”. The pelvic floor, back and abdominal muscles.
- The pelvic floor is exposed to a great load during pregnancy and childbirth, so it must be given very special attention. If it is well trained, it supports all the important organs and becomes more elastic, which is also important for you during birth, as you can make the birth process easier for your baby. In addition, pelvic floor training helps to effectively counteract leaking during pregnancy and after birth. You can find out more about the important functions and training of the pelvic floor pre- and postnatally here.
- A strengthened back is essential for moms, so you not only get an upright posture, which not only looks better, but helps you to more self-confidence and at the same time relieves back pain, which is caused by frequent bad posture due to the heavy baby bump.
- If you train your core regularly during pregnancy, you will prevent severe rectus diastasis, improve your posture and reduce pain, and even during pregnancy you will be able to maintain a beautiful waist. It’s also the best preparation for a flat stomach after childbirth. Coordinated core training like in our MAMA’S LITTLE MIDDLE series or our Pilates training with targeted core exercises helps you build a stabilizing corset of muscles.
- Pilates breathing and exercises can also help you relax and feel comfortable in your skin, something moms often struggle with. The “right” breathing, in turn, can also help you during the birth.
The waiting is over: Pilates & Barre Series new at MOVE IT MAMA
Yes, you have read right! Together with the MOVE IT MAMA team I shot a new #Pilates workout series for you during my second pregnancy in addition to the already existing MOVE IT MAMA program and that in the beautiful Robinson Club in Puglia. The exercises are tailored exactly to the trimester you are in.
An insight into Mama’s Pilates
By the way, you can also watch 3 workouts from our series on the YouTube channel and in the app of Lillydoo. The workout for the 1st trimester already appeared there in January 2022!
But if you’re already in the 2nd or 3rd trimester, just check out our MOVE IT MAMA app. There you’ll find a short 5-minute free workout and maybe you’ll get a taste for it.
If you don’t use the app yet, download it here and log in. Then you’ll find our free short workout in the blog section under: “Pilates at MOVE IT MAMA – your free short workout”. Otherwise, just get the free 7-day trial of the app and try your way through even more workouts!
Here you get a little insight into the mini workout in the app. Have fun watching 🙂
What’s special: At MOVE IT MAMA the Pilates workout is not just Pilates, but also includes “barre training”. A currently hot workout trend among moms and we deliver it to you!
Barre workouts are special exercises based on figures and movements from classical ballet, yoga and Pilates. As in Pilates, the exercises are especially beneficial for the deep muscles. In our MOVE IT MAMA Pilates series you will therefore also find some Barre elements. Don’t worry, you don’t have to like ballet or be able to dance. But the movements serve to strengthen and stretch your muscles.
My tip: It was very important to me to include the “Barre” fitness trend from America, because this workout is ideal for a beautiful butt and toned legs. Not for nothing is it also called the “ballerina workout”. Combined with Pilates breathing, it is the ideal mommy workout combination for the entire body!
Will Pilates also help my body in the postnatal period?
Even after the birth, Pilates is a workout that I can only warmly recommend to you. Especially the activation of the #powerhouse helps to quickly counteract rectus diastasis and with a little discipline and diligence nothing will stand in the way of a flat belly after birth.
That’s why the Pilates workouts in the Workout Collections are also available to you in the post-baby period in the MOVE IT MAMA app. And more longer workouts will soon follow, to be filmed before the end of 2022. The team of experts is already working on the development.
Pilates as an effective, important component in your mommy sports program! So my tip: Don’t wait any longer, start your workout today whether you are newly pregnant, on the home stretch to birth, in your recovery or already a long-time experienced mom! Feel free to try our new Pilates series and feel good about your body. Become a #SuperMama.
Keep it Moving,
Your Birte
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