Reformer Exercises During Pregnancy
Each trimester of pregnancy is unique, but in most cases, none of these periods excludes physical activity. So, can you allow yourself to participate in Pilates classes using the Reformer while pregnant? Is it really safe and can it actually bring a range of benefits to the practitioner?
Can you exercise on the Reformer during pregnancy?
Using a Reformer offers many benefits for the practitioner. The same goes for women expecting a child – regular sessions will help prepare the body for childbirth and return to pre-pregnancy shape more quickly. Of course, in this case, exercises should be conducted under the supervision of a qualified instructor who will tailor the session level to the current capabilities of the future mom. Such limitations on the exercises performed and appropriately adjusted intensity are key to preventing injuries and strains. Reformer exercises offer much greater variety than mat exercises while maintaining their intensity at a comfortable level. This is all thanks to the unique design – it is the movable platform that allows for movement in a full and completely controlled range of motion, keeping the limbs in the correct position – which allows for effective and safe training.
What benefits do Reformer workouts bring for pregnant women?
Huge! Reformer exercises strengthen the deep abdominal muscles and pelvic floor, which are responsible for so-called “core stability.” They will also help relieve the spine and assist in positioning the baby for birth. Strengthening the muscles will also prevent urinary incontinence. Regular workouts will help maintain fitness and good health both before the baby is born and prepare the body for a quicker return to shape after childbirth – Pilates is an effective tool in the fight against excess weight. The Reformer effectively strengthens the body, stabilizes posture, restores the natural curves of the spine, and allows for stability throughout the entire pregnancy. Exercises tailored to each trimester mean that you can work out with the Reformer for the entire 9 months.
How to exercise in each trimester?
When starting Pilates training, a short warm-up is very important. 5 – 10 minutes of stretching will prepare the muscles and body for the actual workout. Depending on the trimester and medical advice, it is usually possible to exercise 3 – 4 times a week. The first trimester of pregnancy should focus on increasing endurance, core strength, and muscle memory. Such exercises will strengthen the spine and also provide strength and flexibility to the body and muscles, which is particularly important as the belly grows. The second trimester is the time to work on maintaining proper posture, spinal stability, and balance. This will become increasingly difficult due to enlarging breasts and a more pronounced belly. In the third trimester, the most important focus should be on preparing for childbirth itself and the effort associated with it, concentrating on maintaining flexibility and proper joint mobility, as well as reducing discomfort related to the stage of pregnancy. Exercises tailored to these final weeks of pregnancy will strengthen the pelvic floor muscles through gentle movements of the pelvis, spine, and hips. Thus, the Reformer can be used throughout the entire waiting period for the little one. However, it is best to exercise under the guidance of specialists in Pilates studios – in small groups or preferably in individual sessions. Only then will Pilates be continuously monitored and 100% safe, allowing for excellent results while maintaining health and good shape.
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.