Pregnant, we test Pilates

What is the Pilates method?

Pilates is a method of physical exercise invented by Joseph Pilates in 1920. It strengthens muscles while taking into account the body as a whole. The goal is to work the muscles in depth, in particular the postures and stabilizers, in order to achieve balance and realignment of the body. Composed of a series of basic exercises, the method borrows many postures from yoga. Particular importance is given to the abdomen, considered to be the center of the body, the origin of all movements.

What is the benefit of Pilates for pregnant women?

In Pilates, special importance is attributed to the posture of the body. This concern finds its full meaning during pregnancy, during which the pregnant woman will see her center of gravity change. The practice of Pilates will gradually correct his posture, strengthen the abdominal region that carries the baby and better control his breathing.

Are there Pilates exercises suitable for pregnancy?

During pregnancy, we prefer gentle exercises requiring little effort. In the abdomen, certain muscles should not be used, especially those located at the top of the stomach (the rectus abdominis). During the 1st and 2nd trimester, we will mainly work the muscles located towards the lower part of the abdomen, such as the transverse muscle, and we will insist on the perineum in anticipation of the consequences of childbirth. During the 3rd trimester, we will instead focus on the back muscles to relieve lower back pain.

What happens during a session ?

A session lasts about 45 minutes. We start with small balance and postural maintenance exercises, while adopting calm and slow breathing. Then half a dozen exercises are done.

What precautions should you take before starting Pilates?

First of all, women who already engaged in physical activity are advised to reduce their level of exertion during pregnancy, and those who do not, not to undertake strenuous exercises. As with any other physical activity, it is recommended that you consult your gynecologist or obstetrician before starting to practice Pilates.

When to start Pilates sessions?

Pilates can be started early in the second trimester, after the nausea, vomiting, and fatigue of the first three months have subsided, and before the physical limitations of the third trimester appear. However, after obtaining the approval of your doctor, you can start as soon as you feel ready.

Can I resume Pilates immediately after giving birth?

You have to wait for the return of diapers, about two months after pregnancy (before that, you can do De Gasquet exercises). Once this period has passed, we slowly resume the basic exercises. After a month, you can go back to classical Pilates exercises.

Where can we practice Pilates?

The ideal is to start Pilates with a teacher, in order to acquire mastery of the basic postures. There are no group lessons for pregnant women yet, but they will be able to find their place in a classic group lesson. Many centers offer courses in France (addresses available at the following address:). Pilates coaches also give private or group lessons at home (count between 60 and 80 euros for a private lesson, and 20 to 25 euros for a group lesson).