Pilates in Your Second Trimester

We recommend discussing with your medical providers to see if exercise restrictions may apply to you with any changes through your pregnancy. It is recommended to have a form of heart rate activity tracker with you or checking your blood pressure before your sessions to prevent the risk of preeclampsia or other conditions related to you and your baby.

Breathing Techniques

The breathing techniques discussed are only as a suggestion for exercise and activities, not necessarily for labor. In most pilates studios they have a focus on lateral rib breathing (left and right) while in pregnancy we would prefer to focus on 360 degree breathing to better prevent the increase of pressure towards the pelvic floor, pelvic ligaments and the lower back. This breathing is also supportive for daily activities and exercise as it provides a deeper form of stability for the trunk while the center of gravity shifts forward towards your toes.

Back Mobility

While your pregnancy continues your body will start to shift out of typical posture alignment and may cause some aching and pains in areas you haven’t experienced before. Some may have more symptoms than others due to scar tissue, adhesions or past surgeries that may already have altered the balance of your body. Thoracic spine mobility allows for better breathing and often times allows the neck and shoulders to relax fully and enhance the ability for you to breath while the baby continues to grow. Lower back mobility is a great tool to help alleviate pressure in the lower back and hips while the pressure of the growing baby can cause some symptoms of nerve pinching and hip or leg pain.

Strength

While our general focus is alleviating the growing symptoms and posture correction for support building strength is often a much needed focus for parents as carrying and pushing heavier objects for long periods of time was not the general norm previous to having a baby. Expecting parents will focus on upper back and arm strength, hip, leg and lower back strength during the earlier trimesters to build the strength to hold the baby for long periods of time and pushing or picking up car seats, strollers and toys from the ground. Abdominal and back strength are incorporated as needed in either functional or stabilizing ways depending on how your back is feeling during this trimester.

Pilates Exercises

• A mat based warm up to check the body for tension, aching or pains.

  • Pelvic tucks

  • Modified bridges

  • Single leg marching

  • Arm snow angels

• Strength with breathing techniques

  • Supine arms series

  • Seated arms series

  • Sideline glutes series

  • Standing glute and hip stability

• Mobility with breathing support

  • Thoracic spine rotations kneeling or seated

  • Cat-cow focusing on the lower back and specifically the tailbone movement

  • Calf stretches for reducing pressure in the ankles and hopefully reduce swelling