Pilates Through Pregnancy

by Tracey Mallett

Most people think of Pilates as a new form of exercise because of the recent surge of popularity in the fitness and healthcare industry. In reality, it's been around for the past 80 years, invented by Joseph Pilates.

Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as "Pilates mat work."

Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatus to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and "movement" for the bedridden. This "system" formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps and supports for back, neck and shoulders are the same uses of the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

The benefits of Pilates' method of movement therapy exercises for women through pregnancy and post-partum is mostly misunderstood.

Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

Pilates focuses on breathing, which primarily helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin, excreted by the body while pregnant and nursing. Research has shown that activation of the transverses abdominus also activates the pelvic floor. Keeping these muscles strong and supple for the birthing process can also help with any incontinence that you may experience during and after pregnancy.

Lateral breathing also inherent in Pilates fitness improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain, unfortunately, is also a common side effect of pregnancy. Unless we take the time to strengthen the abdominal muscles, pelvis and lower back, problems can occur. Strengthening the transversus abdominus ("abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker and safer delivery.

The nature of movement in Pilates exercise is low impact, which allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises which helps to maintain hip flexibility and stamina, essential for well-being and preparation for childbirth. These exercises can be supported and modified by Pilates apparatus such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which support the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated upright or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 6 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the fetus.