Pilates for Pregnant Women

Are you looking for an active way to balance your everyday life during your pregnancy? Then roll out your exercise mat and try Pilates! :) The full-body workout is ideal for pregnant women to stay fit and strengthen body awareness: With regular Pilates workouts, you promote your strength, flexibility, and balance.

Are you already in your workout clothes? Then let our LILLYDOO fitness expert Birte Glang show you the appropriate Pilates exercises for the first, second, and third trimester. The founder of guides you through 20-minute workouts on our designed to help you feel strong and refreshed.

May I do Pilates during pregnancy?

Yes, basically you are allowed to do Pilates during pregnancy. If your pregnancy has so far proceeded without complications, there is nothing to stand in the way of training. You know your body best: engage in , how you feel about it, and base the intensity on your fitness level before pregnancy – a more intensive training plan would not be advisable during pregnancy. If you are unsure whether Pilates is recommended during your pregnancy, be sure to consult your doctor or midwife. The same applies to or if you suffer from , cardiovascular diseases, or an infection. If you prefer a bit of relaxation and gentle movement, might be the more suitable sport program for you.

Positive effects of regular Pilates

• Back pain prevent : During Pilates, you mainly train your pelvic floor, the deep abdominal muscles, and the deep back muscles. Their interplay ensures a stable back and helps prevent pain and tension.

• Train pelvic floor muscles : Yours Pelvic floor muscles is heavily stressed during pregnancy - so it is all the more important to give it special attention. Targeted exercises help to strengthen your pelvic floor and Incontinence to prevent.

• Balance: With a growing belly, it's quite normal to have some problems with your balance. With Pilates as a full-body workout, you improve your stability.

• Relaxation : In Pilates, breath and movement go hand in hand. Proper breathing can reduce stress and tension. Additionally, physical activity promotes a positive body image, so you hopefully feel wonderfully relaxed after the workout.

• Strengthen abdominal muscles : Strong abdominal muscles help you cope with your baby's increasing weight and support your upright posture. But be careful: you should not train the straight abdominal muscles any longer than until the 20th week of pregnancy train to a Rectus diastasis to avoid.

Pilates in the 1st trimester

It may happen that you feel very tired at the very beginning of pregnancy and possibly have to deal with . Especially then, it might be difficult to motivate yourself for Pilates, but movement can do you good and get your circulation going.

Pilates in the 2nd trimester

Now is the perfect time to get moving! In the second trimester, most pregnant women have left behind the initial problems like nausea and are feeling more energetic and fitter again. At the same time, your belly isn't yet so large that it hinders exercise. A nice side effect: through Pilates, you can experience the changes in your body and feel more comfortable in it.

Pilates in the 3rd trimester

The belly is getting bigger, and the is approaching – in the last trimester, sports and movement can become more strenuous. A gentle 20-minute Pilates session at home might be just what you need and will help prepare your body for the birth.

We wish you lots of fun with your Pilates workout!