Whether you're trying, or already pregnant, you’ve probably heard a lot of different information about what you should be doing for exercise during pregnancy. Some of it, while well intentioned, is outdated or unsupported by research. While pregnancy can be an exciting time, it's natural to feel some trepidation about doing the 'right' thing for you and bub. Just because you're pregnant doesn't mean you need to take it easy though - you're still strong, fit and capable, and exercise is important for improving your overall health during pregnancy and for the birth. Exercise during pregnancy is shown to prepare the body for labour, lower the risk of gestational diabetes, help with back and pelvic pain, lowers the risk of incontinence and reduces the risk of postnatal depression. As an evidence-based studio, we’re here to guide your movement safely through pregnancy and beyond.

Practicing Pilates during pregnancy

During a healthy pregnancy, exercise is encouraged at the same levels as that of the general population. If you regularly practice Pilates, you’re fine to continue and at the same level of intensity, as long as you’re feeling well. A total of 150 minutes of moderate to vigorous exercise a week is recommended, combining resistance training as well as cardio.

If you’ve not exercised before pregnancy, don’t be afraid to start Pilates! Just like anyone starting out, you would start with the level of activity appropriate to your fitness levels and ability. Our instructors will be able to guide you. Aim to do exercise at a level where you recover your breath and heart rate after 15 minutes.

Up until the second trimester in a healthy pregnancy, you can continue to do everything as normal. Morning sickness can interrupt your regular exercise pattern during this time, but continuing to move when possible is recommended. You can continue to exercise right up until your due date as long as you are feeling well and are cleared by your doctor - and remember any movement is better than none!

What do you need to consider or modify?

During pregnancy, balance can be changed, so reducing fall risk is important. This might be choosing to do something on the floor instead of up on the reformer if you experience any dizziness or are concerned you might unbalance. For the same reason we tend to avoid holding static in strong positions (like planks) unmoving as this can cause changes to blood pressure when you move again, particularly rising back up to standing.

Avoid physical activity in the heat, especially with high humidity. If you're feeling too hot, drink plenty of water and let our teachers know so they can change the temperature of the room.

Guidelines vary around the world about the time you should stop lying on your back (from 12 weeks to 20 weeks). Try to avoid periods laying on your back beyond a few minutes, or entirely if this is no longer comfortable for you. A prop like a bolster can help you to avoid laying flat.

You might notice as you progress through your pregnancy that you can experience general sensitivity or pain in your joints. This is common, thanks to relaxin, the hormone that is helping your pelvis and ribs to adjust to a growing baby. Modify where needed and work with your medical practitioner if it concerns you.

What about ab work?

You might have heard that doing abdominal work such as crunches during pregnancy will cause a separation of the connective tissue called the linea alba referred to as diastasis recti. There are currently no studies that find ab curls increase risk of abdominal separation. In fact, there is evidence that abdominal exercise during pregnancy reduces the risk of developing diastasis postpartum and that diastasis is less prevalent in the pregnant population who exercise in general. Diastasis recti is more likely to occur in those with less collagen type 1 & 3 in their linea alba, from having multiple pregnancies, a higher BMI, diabetes, or activities that increase your intra-abdominal pressure (extended bracing of your diaphragm and pelvic floor in heavy weight training for instance). So while an abdominal crunch might not be possible or desired during the later stages of pregnancy, don't be afraid to continue doing those toe taps.

When shouldn't I exercise?

Please cease exercise and seek medical assistance if you experience vaginal bleeding, painful contractions, amniotic fluid leakage, difficulty breathing before starting exercise, chest pain, calf swelling or muscle weakness.

What classes should I join?

Here at Scout Pilates & Yoga we offer a wide range Prenatal Reformer, Mat Pilates and Yoga classes to support you at each step of your transformative journey into motherhood. While we highly encourage you to join our Prenatal classes, our instructors are all trained and here to guide you and offer you modifications even if you join our regular classes. Please check our schedule for more details on times and days and our pricing for our prenatal & mums class pack options.

References:

Australian Government Department of Health Pregnancy Guidelines

American College of Sports Medicine Guidelines for Exercise Testing and Prescription 11th Edition

Chiarello, C. M., Falzone, L. A., McCaslin, K. E., Patel, M. N., & Ulery, K. R. (2005). The effects of an exercise program on diastasis recti abdominis in pregnant women. Journal of Women’s Health Physical Therapy, 29(1), 11-16. https://be-research- papers.s3.amazonaws.com/Diploma%20lecture%20research%20papers/Lecture%2041%20Pre%20and%20postnatal/Chiarello-2005- The%20effects%20of%20an%20exercise%20prog.pdf

Benjamin, D. Van de Water. A. & Peiris, C. (2014). Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 100(1). 1-8. httos://be-researchpapers.s3.amazonaws.com/Diploma%20lecture%20research%20papers/Lecture%2041%20Pre%20and%20postnatal/Beniamin-2014-Effects%200f%20exercise%20on%20diastasis.odf

Gruszczynska. D., & Truszczynska-Baszak, A. (2018). Exercises for pregnant and postpartum women with diastasis recti abdominis-literature review. Advances in Rehabilitation. 32(3). 27-35. https://beecture-notes.s3.amazonaws.cor/Diastasis/Gruszczy%C5%84ska-018-Exercises%20for%20pregnantylandonn

Moving safely through pregnancy