5 Benefits of Prenatal Pilates

prenatal pilates

The difference between the women who have done Pilates throughout their pregnancy and those that haven’t is never more evident than when I see them for treatments postpartum. The difference is astounding. Specifically I treat far more prolapse and diastasis recti in those that did no Pilates (and often no pregnancy specific exercise) prenatally, than those that had a consistent Pilates practice during pregnancy. Of course this is anecdotal and I haven’t conducted a study, but I can say after working with hundreds of women through their pregnancy and/or postpartum journeys that prenatal Pilates makes a big difference when it comes to postpartum recovery. But if that hasn’t convinced you to consider Pilates as preventative therapy for postpartum physical health, there is even more gold in Prenatal Pilates that I want to share.


Here are five benefits of prenatal Pilates:


1. Comfort and relief during pregnancy. There are some schools of thought that you should have zero pain in pregnancy, and that all pain in pregnancy is preventable. To be honest, I don’t think this is realistic. The changes in our bodies during pregnancy is immense and just like all growth, it’s realistic to expect some “growing pains.” However, there are things we can do to help relieve pregnancy discomfort. Prenatal Pilates is excellent for alleviating common discomforts during pregnancy, such as back pain, sciatica, pelvic pain, and swelling. During pregnancy not only is there extra weight to carry, your center of gravity is changing daily. Add to that an increase in pregnancy and birth hormones which causes changes in your joints which, while wonderful for birth, can sometimes cause discomfort.  Pilates focuses on maintaining proper alignment, improving posture, and strengthening the supportive muscles, which can contribute to reducing these discomforts. Pilates also uses unique equipment to help you change your position to gravity and this can be great to get the feeling of “taking the weight off.”

2. Gain coping skills and strength for labor and birth. Pilates promotes optimal breathing techniques which is crucial for pelvic floor health, nervous system regulation (this is needed for labor to start and finish), stress relief, oxygen flow to the baby and for learning techniques which can be used during labor. Prenatal Pilates also helps to strengthen the core muscles which is necessary for properly holding the extra weight of the belly to prevent back pain and to help support the pelvic floor. Strong core muscles are also necessary for helping push well during the pushing stage of labor. Prenatal Pilates focuses a lot on the Transverse Abdominals which is one of the primary pushing muscles.

3. Easeful births and quicker recovery. As I mentioned in the beginning, the difference in those that have done Prenatal pilates, and those that have not, is very clear after birth. At Tokyo Prenatal Center, each Prenatal Pilates class includes elements of Childbirth Education so that you’re practicing for birth as you do Pilates! Pilates helps us with breath control, abdominal and pelvic floor control and helps us practice our coping skills for labor as we move through challenging sequences which require “birth zone” focus. Postnatally, as I mentioned in the beginning, the difference in those that have done Prenatal pilates, and those that have not, is very clear after birth. The best way to physically heal from birth, is to be physically healthy during pregnancy. The idea here is that what you do today, will affect how you feel tomorrow. In birth work we could say, “What you do prenatally will affect how you recovery postnatally.”


4. Pelvic Floor Health: This is one of the most powerful benefits of Prenatal Pilates. Pelvic floor health becomes increasingly important as the baby grows, putting more weight on the pelvic floor. Pilates helps to increase awareness of the pelvic floor as well as to physically strengthen the pelvic floor for birth and for healing postpartum.

5. Building Community: Prenatal Pilates isn’t all hard work :)  In fact, it can be a wonderful time to meet other people who are giving birth in your community and who share similar due dates. Often the friendships we make during pregnancy and the early days after having a baby are some of the closest friendships that stay with us for life.


Ready to try Prenatal Pilates? Book into one of our classes or sign up for an Intro Private pack if you’re new to Pilates and want to see if it’s the right fit for you.

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