Whether you’re a first-time mum or a seasoned pro welcoming another little one into your family, pregnancy is a beautiful yet transformative journey for the body, bringing new challenges and opportunities to adapt. Reformer Pilates during pregnancy has become an increasingly popular and effective way for mums-to-be to take care of their bodies.
But is prenatal Pilates the right kind of movement for you? In this blog post, we’ll explore the physical and mental benefits of reformer Pilates for new mums during all three trimesters and share our top Pilates tips for a safe and effective prenatal workout.
Reformer Pilates is a type of exercise that uses a machine called the Reformer. The Reformer has adjustable springs, a sliding carriage and short and long straps to provide resistance and support during different movements. It is an incredibly versatile exercise machine that allows for gentle, low-impact exercises on joints while targeting specific muscle groups.
The best part is that Reformer Pilates can be tailored to suit the special needs of expecting mothers, ensuring every exercise is safe and effective at every stage of pregnancy.
Regardless of whether you are in your first, second or third trimester, it’s never too late to give prenatal Pilates a try. Through regular classes, expecting mothers can look forward to the following five physical and mental benefits:
1. Strengthening core and pelvic floor muscles
One of the biggest benefits of Reformer Pilates for mums-to-be is its ability to strengthen the core and pelvic floor. A strong core supports your growing baby bump, alleviates pressure on the lower back and promotes better posture. Reformer Pilates also allows pregnant women to strengthen their pelvic floor muscles, which can help prepare the body for labour and assist with recovery post-birth.
2. Safe pregnancy exercises
Reformer Pilates is all about safe and controlled movements that minimise the risk of overexertion or injury. The adjustable resistance levels allow pregnant women to perform exercises that best suit their fitness level and trimester, ensuring both safety and effectiveness throughout pregnancy.
3. Greater flexibility and mobility
Pregnancy often brings stiffness or discomfort due to hormonal changes and a growing belly. Reformer Pilates incorporates gentle stretches and mobility exercises to help improve flexibility while reducing muscle tension in the hips, back and shoulders.
4. Injury prevention
With the body’s centre of gravity shifting during pregnancy, the risk of falls and strains increases. Injury prevention during pregnancy with Pilates focuses on improving balance, stability and body awareness, reducing the likelihood of falls and injuries. Additionally, consistent practice better supports the joints, which can also become more injury-prone due to hormonal changes.
5. Preparation for labour and recovery
The breathing techniques practised in Pilates often mirror those used during labour to bring on a sense of relaxation and focus. Actively strengthening your core and pelvic muscles through prenatal Pilates may also help your body recover more quickly after delivery, getting you back into the swing of things more easily postpartum.
Reformer Pilates is one of the most adaptable and versatile forms of exercise. Unlike high-impact workouts, Reformer Pilates helps you build strength, improve flexibility and nourish the mind — three things expecting mothers need during pregnancy. Here’s how prenatal Pilates can help you through every trimester:
Many women can continue with their usual fitness routines during the first trimester, but it’s essential to prioritise safety and listen to the body, allowing for breaks and rest days. Core strength for pregnancy as well as improving posture is highly essential, while avoiding movements that place unnecessary pressure on the abdomen.
In the second trimester, your baby bump may become more prominent, which means adjustments to your Pilates routine may be necessary. Exercises during the second trimester often shift to focus on stability, pelvic floor engagement and gentle stretches to alleviate tension throughout the body. The Reformer’s adjustable spring resistance allows mums-to-be to build strength without unnecessary strain.
In the final trimester, Reformer Pilates focuses on preparing the body for labour and maintaining mobility. Gentle exercises that enhance flexibility, encourage relaxation and reduce swelling are particularly beneficial during this stage.
At KX Pilates, we understand how important it is to protect mum and bub during a Pilates session. So before you head off to your next class, don’t forget to consider these five tips:
Pregnancy is one of the most exciting, beautiful and nerve-wracking times in any expecting mother’s life — let the experienced team at KX Pilates give you the support you need to embrace this new chapter safely and confidently. We are proud to offer more than 100 studios across Australia, allowing you to easily find a KX studio near you.
With our passionate and experienced instructors by your side and our state-of-the-art Reformers, exclusive to KX, you’ll feel confident and empowered to maintain your fitness regime safely.
Kickstart your prenatal Pilates journey with our introductory offer of five classes for just $60. Find your local KX studio and book your first session to discover how Reformer Pilates can strengthen your body and prepare you for motherhood.
