AM Pilates Studio

Located in Las Vegas, NV USA 702-339-2809

Pregnancy Pilates

Single Leg Roll-Downs in the 2nd trimester

Single Leg Roll-Downs in the 2nd trimester

Pregnancy Pilates

During pregnancy the woman’s body goes through significant changes:

The pregnant body is flooded with a variety of hormones that drastically change the way the body functions, ultimately affecting the way a woman moves and feels.
With the growth of the fetus come major shifts in the body: the organs are pushed up and compacted, the abdominal wall separates, and the woman’s center of gravity is thrown off causing strain in the low back.


Pilates is ideal beforeduring and after pregnancy due to the focus on the following 3 areas:

1. The Pelvic Floor and Core Strength which is beneficial in the following ways: 

  • Relief from pregnancy induced back pain – pelvic floor and core strength help to support mom as her baby grows.
  • Easier birth due to the strength of the core muscles necessary to assist in a vaginal birth.
  • Quicker recovery time – Trained muscles bounce back much quicker then untrained muscles. Pilates assists in repairing the abdominal wall and pelvic muscles that have been stretched and strained.
  • Promote blood flow to the uterus benefiting the fetus, where as other forms of exercise tend to direct blood flow away from the uterus to the outer extremities causing stress to the fetus.

2. Breathing Patterns 

  • More efficient breath and flow of oxygen using lateral thoracic breathing (breathing with an expansion of the ribs laterally rather than vertically)
  • Relaxation and Stress Relief which is crucial during pregnancy. Due to higher cortisol levels, which rise during pregnancy, mom tends to experience stress at a higher level. Deep breathing has been known to reduce cortisol levels.

3. Joint Stability.

  • Stabilization of joints and ligaments which become lax due to the hormone relaxin flooding the body
  • Less likely to strain or sprain muscles which is common in pregnancy due to joint laxity

Prenatal-Prancing on the Reformer

Postnatal-Bridge on the Ball with Baby

Other benefits of Pilates during pregnancy include:

More room for baby to grow with the added awareness of lengthening the spine, creating more space between the vertebrae and more space for baby inside the womb

Enhanced feelings of well-being as the natural endorphins are released during and after a Pilates session. Also, less likely to feel insecure about weight gain.

Increased Energy Levels – fatigue is a common side effect of pregnancy. As with exercise in general, the mind and body will feel less fatigued when it is consistently engaging in an exercise routine.

Pregnancy should be a wondrous time in a woman’s life. 

Practicing Pilates will give her the mind and body necessary to allow focus to be on herself and her growing family.

For more information or to make an appointment please e-mail:

For information on the DK Body Pregnancy Pilates certification, a certification for Pilates instructors and body work specialists, please call 702-252-0095 or click here DK Body Balancing


Spine Stretch in the early 2nd trimester

Unless a woman has been practicing Pilates before she conceived, it is recommended that she wait until her 2nd trimester of pregnancy (12-14 weeks) before beginning a Pilates program, or any new exercise program. Always check with your OB or Midwife before beginning any kind of exercise during pregnancy.

Read my article on posture during pregnancy 

Happy Hundreds!

Alison B. Marsh


Copyright 2012

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