Prenatal Pilates should be recommended for most pregnant women because exercise is essential for every pregnancy phase, especially during prenatal pregnancy. Now, we break down important key factors to watch out for when you’re thinking about practicing pilates during prenatal pregnancy and post-partum.

Importance of Prenatal Pilates

Prenatal Pilates can benefit you in so many ways. Pregnancy is the period that elapses between the implantation of the zygote in the uterus, until the moment of delivery, in terms of the significant physiological, metabolic, and even morphological changes that occur in women aimed at protecting, nourishing, and allowing the development of the fetus, such as stopping menstrual cycles, or enlarging the breasts to prepare for breastfeeding.

The term gestation refers to the fetus’s physiological processes of growth and development within the maternal uterus.

  • First Trimester: includes from week 1 to 13 of gestation.

  • Second Trimester: begins in week 14 and ends in week 27.

  • Third Trimester: it goes from week number 28 until delivery.

During pregnancy, changes in women start with fertilization and do not stop until delivery, from weight gain during pregnancy to mood swings to supernatural olfactory sensitivity.

The pregnant woman’s changes can lead to discomfort, but think that it is only the way your body has to prepare to welcome your future baby.

Among the physical changes in pregnancy, this is the most obvious. Your belly will grow week after week, and with it, the kilos on the scale will increase. It is estimated, yes, that 25% of this weight gain is due to fluid retention.

Although pregnancy weight gain is inevitable, it is crucial to control it. It is recommended that your weight increase between 11kg and 16kg, although it will depend a lot on your weight before pregnancy, eating habits, and your habit of practicing or not exercising.

When the woman becomes pregnant, the body begins to transform and prepare for the baby’s growth. So it is the ideal time to continue with physical activity, or those who are not exercising, start.

Prenatal Pilates is one of the best options that we can choose since the benefits that we achieve will help the mother to:

  • Strengthen the upper body’s muscles to maintain a good posture, and as the belly grows, these muscles serve as support for the spine.

  • Strengthen the muscles of the lower body so that the legs can support the body’s weight during the pregnancy, mobilize and improve circulation, avoid the retention of fluids during this stage, and be prepared to perform a correct force at the time of delivery.

  • It improves flexibility. Therefore the woman will feel less contracted and improve her range of motion. At the time of delivery, this will be beneficial.

Other benefits of doing prenatal pilates during this stage are improvement both on the body and emotional levels: it improves posture, circulation, the cardio-respiratory system, avoids varicose veins, waist pain, excess weight, etc. and improves the mood, helping us to overcome the ups and downs characteristic of this stage.


  • Exercises in Reformer to work legs, in all the known variants (lying on the back and the side, standing, kneeling) so that in this way we can exercise quadriceps, hamstrings, calves, adductors, abductors, and buttocks.

  • Exercises on the floor to work legs such as squats, lunges, glutes, etc.

  • Exercises in Reformer to work biceps, triceps, and back muscles in all their variants lying on your back, on your side, sitting.

  • Exercises on the floor with elements such as canes, balls, weights, elastic bands, and varying posture standing, kneeling, sitting.

  • In relaxation, help yourself with elements, since with the course of pregnancy, in general, the woman loses the ability to move.


Do not work specific abdominal exercises, but prenatal Pilates exercises intended for the abdomen to work for correct postural execution.

Do Hincapie the breathing so that this regulates the exercises’ rhythm’s rhythm and contributes to greater relaxation of the person.

Take care that the woman does the exercises correctly, do not make sudden movements, and the used elements are not too heavy.

When we make changes in posture, first do all the exercises that we plan to work in that position, and then move on to another. Ask that these movements be re-performed slowly to avoid possible dizziness when changing jobs.


Women go through so many changes after they give birth. Some women go through the process faster, easter. Some women might need more assistance and time to let their body fall back into its natural state. The puerperium or postpartum is the period after childbirth in which the body recovers the situation prior to pregnancy and includes the six weeks following delivery.


The muscles of the pelvis and abdomen will gradually return to their normal tone, sometimes made difficult by over distention and muscle tears that can occur during pregnancy and childbirth.

For this reason, you must perform abdominal and pelvic rehabilitation exercises to prevent prolapse and hernias; but it is not appropriate to start them too early and it is always better if you have some guidance, which can be provided in specialized centers.

It may also present difficulty in spontaneous urination in the first hours, due to the decrease in bladder tone in very long or instrumented deliveries and to epidural anesthesia.

It is important in the first hours to force yourself to a frequent urination because a correct emptying of the bladder allows a better uterine involution.

Later you may have some urinary incontinence, you should try to perform voiding rehabilitation exercises (Kegel exercises) to prevent prolonged incontinence that can worsen over time.

Between 30-80% of puerperal women may have postpartum depression.

It is not usually serious. The most frequent signs and symptoms are:

  • Feeling of Sadness

  • Crying

  • Humor changes

  • Irritability

  • Confusion and forgetfulness

  • Headache

  • Indifference to the Child

  • Sleep disorders

  • Fatigue

  • Anxiety

It is a general reaction to a stressful situation, also related to the sudden drop in hormonal levels after childbirth, which usually improves within a few days. It is advisable for the woman to have the support of her partner, family and domestic help, to take care of her appearance and try to leave the house.

After the baby has been born and after 9 months of transformations that the body has undergone, Pilates is very helpful for women to not only recover physically but also as psychological help, to clear up and relax from the new life that for which is being transited.

Once the obstetrician has been discharged to perform physical exercises, which will vary depending on the type of delivery (natural or cesarean section) and the woman’s recovery, since the process varies greatly from one woman to another.

We can offer progressive classes so that the body is rearranging itself, accompanying the natural process that only the body carries out after delivery.

We can offer the mother to attend the classes with the baby, and seek exercises in postures so that the mother can do lying down with her baby or sitting down.

Sometimes, it is difficult for women to find a place to leave their newborn or they are afraid to leave them with other people, this can be a very good solution, and in this way we are promoting well-being to the mother and the baby as well. that we create a relaxed, relaxed atmosphere.

There are many resources to which we can go, such as music therapy, aromatherapy, dim lights, etc.

Is Pilates good for C-Section Recovery

Pilates can do wonders for your blood flow and oxygenation. The pilates exercises contribute to healing the muscles that were damaged, such as the transverse and obliques. In addition, pilates focuses on the nerve connections along with connecting with the brain. The connection process is crucial when it comes to the woman’s post-partum healing after a C-section.

Recommended Exercises

During this stage we can choose all the variants that Pilates Reformer and MAT offer us, with or without elements.

The exercises have to be progressive and adapt to the recovery and progression that the woman is doing at this stage.

It is highly advisable to work the muscles of the pelvic floor to improve or avoid incontinence and also to work the back muscles, since breastfeeding often makes us adopt a bad posture and discomfort appears.

Spend a good time in each session to relaxation and stretching to relieve the tensions of lack of sleep and carry the baby in your arms.


The woman’s body can do so many things. It’s designed to carry and bring life to this planet. In the process, the woman’s body needs nurturing and boosting. Always listen to your body, keep an eye on the symptoms and reactions to the changes. Don’t rush, go with the flow, take it easy. Be in sync with your body because that’s the place you live in.