Pregnancy Adaptions for Reformer Pilates

During pregnancy it is a time to be mindful of the changes your body is going through and to adapt accordingly so you can maintain the benefits of your exercise & pilates - boost your mood and keep your body strong for birth and beyond.

Your body is changing - the baby’s weight affects your centre of gravity and posture, relaxin is loosening joints, you have an increase in body temperature and heart rate, and you also may be feeling nauseous. 

Experts, like myself, recommend exercises that are low impact, focus on abdominal, pelvic and core stability and general strengthening of the body to maintain your health and wellbeing & prepare you for birth and post-partum recovery. But sometimes it is hard to know what this means. Keep reading to find out more about modifications you can make on the Reformer.

Your trainers will assist in guiding you toward appropriate exercises, but it is important that you attend classes with full understanding that your body is your responsibility and in a group setting you will need to learn to adjust certain exercises yourself.  

It is useful to make time to arrive early to class and discuss exercise modifications with your teacher for a smooth class. 

Please follow your own Doctor, Midwife and Physiotherapists’ recommendations and listen to your body to adapt as you personally need. 

IS GROUP PILATES GOOD FOR EVERYONE IN PREGNANCY? 

No, If you have pre-eclampsia, gestational diabetes, heart and lung issues, persistent bleeding, suffer Pelvic Girdle Pain, or are at risk of premature labour our classes are not appropriate for you and we recommend you seek Women’s Health Physio &/or Clinical Small Group Pilates. 

HOW LONG CAN I TRAIN? 

You can often modify classes earlier on, watching out for doming and taking general modifications from instructors. Please communicate with your instructor as your body changes. Abdominal doming or pelvic  issues can rear their head earlier, especially with subsequent births. 

At 16 weeks there are changes that you need to adhere to and you will need to chat with a senior instructor to make sure you understand the importance of modifications. 

16 weeks is the time we also recommend you check-in with a Women’s Health Physio for a pelvic floor assessment. 

After 24 weeks you may be recommended to seek alternative exercise solutions than group classes at the studio, as you get nearer your due date and more modifications are necessary. 

1:1 classes with Pre/Post Partum Specialist, Dominique of Templewell Studio can be a great option at this time of nearing your pregnancy and post-birth.

Alternatively, you might seek specialist support from Physiotherapy/Physical Therapy or Clinical Pilates.

HOW ‘STRONG’ CAN I TRAIN?

As your body changes through pregnancy it is important you no longer work at your hardest - but instead to a moderate intensity and medium range. 

IMPORTANT EXAMPLES OF TRAINING CHANGES

• In lunges or splits you would maintain a smaller joint range to avoid overstretching ligaments & support healthy joints as the hormone relaxin is opening up the body. 

• If you normally train with heavy weights, then now you would lighten your load to protect from pelvic issues, abdominal doming and back pain.

• If you normally train the hardest exercises & most challenging spring choices, then now you will dial it back to more supportive, moderate springs & avoid challenging spring options. 

• If you normally workout to a 19/20 energy output,  then now you would work at a 15/20.

CAN I STILL DO ALL REFORMER EXERCISES? 

For the safety and comfortability of you and your baby, you will need to 

 AVOID certain exercises, particularly after 16 weeks. 

AVOID 🚫

Avoid exercises with the risk of falling - eg  NO standing on the carriage, NO high kneeling

DO ✅

Please modify exercises so you stand on the ground, or stay low kneeling or seated 

AVOID 🚫

Avoid lying on your stomach after 16 weeks (this is for your comfort)

DO ✅

Replace with 4 pt. kneeling exercises or seated hands in straps

AVOID 🚫

Avoid lying on your back for extended periods of time after 20 wks -  no more than 5-10 minutes at a time or if you feel any dizziness stop immediately (you can compress the Vena Cava & your blood flow back to heart)

DO ✅

You can adjust to side-lying position for arms and glutes, or lean back on elbows/wedge. You can replace footwork with squats. You can replace core with seated hands in straps or wheelbarrows.

AVOID 🚫

Avoid direct abdominal exercises such as: crunches, sit ups, roll downs, teasers, hundreds, shoulder stands, long stretch, full plank/pushup, overhead core work

DO ✅

Replace with modified ½ planks, four point kneeling, seated hands in straps rowing/offerings. 

AVOID 🚫

Avoid light springs

DO ✅

You need to keep enough support on springs to balance the weight changes and support your ligaments and weakened abdominals - ask your instructor for guidance.

SEEK MEDICAL ADVICE STRAIGHT AWAY IF YOU HAVE:

• excessive shortness of breath - dizziness

• chest pain or  palpitations - intense or new lower back pain

• blurred vision - bleeding or fluid leakage

• new or persistent nausea or vomiting - abdominal pain ( this could be a hernia)

• calf pain or swelling - contractions

• pain or numbness of any kind - reduced baby movements

• excessive fatigue after exercise

• abdominal cramps

KEEP YOURSELF MOVING WITH AWARENESS

Do what feels good to your body. 

Suitable training (like Pilates and low impact exercise) can help you: boost your mood, maintain core control, improve posture, bring awareness to breath patterns that support your pelvic floor and core health as well as improve body connection & stamina for the birth. 

WHEN CAN I RETURN POSTPARTUM? 

We teach dynamic group classes and whilst currently we do not provide Mums N Bubs classes you can book Templewell Studio to provide you with pregnancy and postpartum care 1:1 and return to classes when you feel strong enough - usually 3 or more months postpartum.  

TIPS FROM DOMINIQUE AT TEMPLEWELL 

It is recommended you develop base core strength before you return to group Reformer Pilates which puts quite a load on core, pelvic floor and hips. Physiotherapists and gynaecologists recommend waiting 3-6 months post-partum, before increasing pressure on abdominal exercises, strength training or dynamic activity like jogging. Each journey is unique depending on your recovery and presenting issues. 

Reach out for 1:1 pregnancy and postpartum sessions with Dominique @templewell.studio

BOOK A CHAT OR SESSION HERE