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Importance of pilates during pregnancy

Pilates is a series of low-impact routines designed to enhance strength and flexibility across the body. Pilates has currently become a very popular form of exercise intervention during pregnancy and it offers numerous benefits for both the mother and the baby.

Benefits of pilates:

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Pilates can significantly shorten the overall duration of labour (Hasili et al., 2024)

Consistent and early participation in pilates during pregnancy enhances the overall strength, endurance of all muscles including the pelvic floor (Hasili et al., 2024). In addition to that, pilates with proper breathing technique aids to facilitate facilitate the birthing process, thus reducing the overall duration of the first stage of labour.

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Pilates is pelvic floor friendly and strengthens the pelvic floor muscles, and the muscles around the pelvis (Maazarino et al., 2022).

Pilates has the ability to increase pelvic diameter, relax muscles, and consequently enhance the condition of the cervix and the vaginal walls.

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Pilates encourages focus on breath control and body awareness. This can help with relaxation and stress reduction during pregnancy (Lee et al., 2023). Learning how to breathe deeply and engage muscles correctly can be helpful during labor.
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Pilates improves core strength

Pilates programs targeted at abdominal muscle contraction, especially of the deep abdominal muscles improves the overall muscle thickness, muscle endurance and changes in the activation of the rectus abdominis, transverse abdominis, external oblique, internal oblique, multifidus, and erector spinae muscles (Lee et al., 2023)

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Pilates reduces the risk and enhances the recovery of tummy separation (diastasis recti)

Due to the overall improvement in core strength, there is an overall decrease and improvement in tummy separation postnatally (Lee et al., 2023).

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Pilates improves postpartum Recovery

Regular and consistent participation in pilates during pregnancy enhances postnatal recovery (Lee et al., 2023). The core and overall muscle strength and endurance gained during pregnancy help facilitate smoother postpartum recovery, particularly in regaining core strength and pelvic stability (Maazarino et al., 2022).

Spinal Mobility Exercises
Pilates improves overall posture and body awareness.

Pilates was effective in improving client’s posture especially in the neck and upper back region (Li et al., 2024). With the improvement in posture, there is a huge improvement in quality of life and standard of living.

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Stress Relief

Pilates involves slow, controlled movements and focuses on breathing, which can help reduce anxiety and promote relaxation. Stress management during pregnancy is important for both maternal and fetal health (Shuaii et al., 2024).

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How often and when should I start?

The systematic review (Hasili et al., 2024) emphasized that pilates is very safe form of exercise during pregnancy. In this systematic review, it was noted that pilates exercises were generally more effective in trials characterized by longer durations, higher frequency, and earlier commencement of the pilates classes (Hasili et al., 2024).

In light of the current summary of research in the article above, here, at Propel Physiotherapy, we provide translate the current research summary into our clinical practice to offer the best evidence practice, thus ensuring the best outcome to all our antenatal clients.

We understand that all antenatal clients have different goals, different postures, different muscular strength and different goals. Thus, to tailor for every client’s needs, we run physiotherapy-led clinical pilates, whereby we tailor to your needs and your goals as you progress throughout your pregnancy.

We look forward to welcoming you to Propel Physiotherapy and working with you throughout your pregnancy journey.

Citations:

Haseli, A., Eghdampour, F., Zarei, H. et al. Optimizing labor duration with pilates: evidence from a systematic review and meta-analysis of randomized controlled trials. BMC Pregnancy Childbirth 24, 573 (2024). 

Mazaarino, M., Kerr, D., Morris., M. Feasibility of pilates for pregnant women: A randomised trial Prevention and Rehabilitation 32, 207-212 (2022) 

Lee, N., Bae, YH., Fong, S.S.M. et al. Effects of Pilates on inter-recti distance, thickness of rectus abdominis, waist circumference and abdominal muscle endurance in primiparous women. BMC Women’s Health 23, 626 (2023) 

Li, F., Omar, RD., Soh, KG. Effects of Pilates on Body Posture: A Systematic Review. Archives of Rehabilitation Research and Clinical Translation 6, 100345 (2024) 

Shuai, Y., Wu, J., Li, C. et al. Effect of different physical activity interventions on perinatal depression: a systematic review and network meta-analysis. BMC Public Health 24, 2076 (2024)