Carrying an ever-increasing load as your bub grows inside you is a physically demanding task. So it is all the more important to keep your body in tip-top condition through exercise to ensure your body can keep up with the demands made on it as your little one gets bigger.
Exercise will also enable pregnant mummies to carry their pregnancy well, and experience less discomforts of backache and pelvic pain as the uterus enlarges. If you are in good shape, you will be able to deliver more rapidly vaginally and recover faster postnatally.
Dr Ann Tan, consultant Obstetrician & Gynaecologist at the Women & Fetal Centre says that pregnant women should be doing about 60 - 70 per cent of the exercises that used to do prior to her pregnancy. However, it is just as important to listen to your body. If you experience excessive uterine contractions or bleed, stop and ask your obstetrician for specific advice. Make sure to also get the all-clear from your doctor on what you can do to minimise any risk to yourself and your foetus, especially if you have any health condition, such as an incompetent cervix.
Besides yoga, walking and swimming, mums-to-be can try out pre-natal pilates to keep those muscles limber and posture aligned. Daniel Dittmar, Head instructor at Focus Pilates, explains how Pilates can be beneficial to your pregnancy.
Q: Can pregnant women practice Pilates?
A: Absolutely. Pilates emphasises good breathing alignment and posture and appropriate strengthening and toning so is ideal at addressing the needs of pregnant women.
Q: Must they be familiar with Pilates already?
A: They can be absolute beginners or have some experience. Many of the beneficial exercises can be modified for beginners and for different stages of the pregnancy. Pre-natal clients if they are brand new to Pilates on equipment can do our Fundamental course (4 session introductory course) or they can do 2-3 private sessions to get familiar before they join the group class.
Q: What types of exercises will pregnant women be able to do during a Pilates session?
A: A typical Pilates session will focus a lot on breath awareness and breath for movement. There will also be a strong focus on building core strength and control, particularly the pelvic floor. This is very beneficial through all stages of pregnancy, birth and post partum. There are also exercises for posture and strengthening and toning. The class consists of a combination of matwork exercises and exercises on the reformer. The matwork exercises allows the participant to continue doing some exercises at home so they can get the benefit throughout the week as well.
Q: Can pregnant women who have existing health conditions, eg preeclampsia, diabetes etc, still be able to do Pilates?
A: Pilates is well suited to a range of conditions as the exercises are very easily modified and adjusted for different individuals. Plus, as Pilates focuses more on correct movement, breathing, muscle control and improving muscles imbalances, it is a very suitable form of exercise for people who have exercise restrictions from health conditions. However, if any participant who has a health condition, they should of course get clearance from their doctor first.
Q: In what stage of pregnancy can a client begin to do Pilates? Can she continue throughout her pregnancy?
A: With proper supervision in a private or very small group class, women at any stage of pregnancy can start to do Pilates. We do advise however during the first trimester, that they seek their doctors' approval first. We have had some clients do Pilates right up until the day before their pregnancy, however as many women are effected in different ways, it really depends on the individual.
