A Pilates workout is perfect during pregnancy as it's low impact, can be done in the comfort of your own home and if you are not feeling overly energetic then you can opt for a light mobility session that is still beneficial for the body by strengthening the spine and reducing stiffness (check out my instagram page for exercise videos). If you still need persuading, here are 5 other reasons below: -

1. To prevent stress incontinence



Pilates exercises involve strengthening the pelvic floor muscles and by doing this it allows you to be more in control with contracting and relaxing during labour. Evidence suggests that women who regularly exercise their pelvic floor muscles experience shorter second stage labour. A strengthened pelvic floor also supports the baby and reduces the risk of stress incontinence (stretching and weakening of the pelvic floor) during and post pregnancy.

2. To strengthen the core in order to prevent back pain

All Pilates exercises involve strengthening your core which is the powerhouse of the body. A strong core is required for balance and stability of the lower body whilst also bearing the weight of upper body. A weak core could lead to lower back pain due to the increase of the abdomen as the baby grows.

3. To improve posture

Strengthening the core also improves your posture by enabling you to sit and stand upright, relax the shoulders and open the chest to stop you from slouching. As well as preventing back pain, good posture is beneficial for post birth when it comes to feeding and changing your baby.

4. To strengthen the muscles in your back

There are exercises to suit each stage in pregnancy from prone back extension to seated rows with a resistance band. Strengthening your back not only helps to promote good posture, but also prepares you for lifting and carrying your baby.

5. To help minimise diastasis recti

For those who are not familiar with the term diastasis recti, it’s when the rectus abdominis (otherwise known as your 'abs’) becomes separated down the middle. Diastasis recti occurs in 66% of women in their third trimester and by this time the width of her linea alba (fibrous structure that runs down the midline of the body) may be between 2-4cm. Strengthening your transverse abdominis (the deep abdominal muscles) helps minimise diastasis recti as well as stabilise the spine.



Evidence & statistics studied through Future Fit Training
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