3rd Trimester Pilates and Exercise … What’s Safe and Not-So-Safe?

If you are still exercising regularly during the 3rd trimester of your pregnancy, good for you!  You probably have noticed a bit less energy and maybe you aren’t able to reach too far in many different directions. 

Well, that’s why…you have to realize, the clock is ticking now…the game is changing…and so must your approach to exercise.

Here are some basic guidelines to remember if you are doing any type of exercise, especially pilates. 
Your pilates instructor will help you modify the exercises, but it is always smart to know what you should and shouldn’t be doing.  Keep in mind that these are general guidelines.  Your doctor may make additional recommendations for you specifically.

1. Don’t lie on your back – Most people find this uncomfortable and in general try to avoid doing exercises where you are flat on your back.  Create a ramp of pillows or mats to lift you up to a 45 degree angle.
2. Don’t put your feet up over your head unless they are propped up by pillows.
3. Avoid all crunch type motions.
4. Move slowly and controlled through all exercises.  Even though side kick series can be done a bit faster, you want to slow down and focus on keep your hips/belly stable. 
5. Key areas to focus on:  Arms and Mid-back to keep you strong and standing tall!  Hips/Outer Thighs to help with the delivery.
6. Areas to Avoid Focusing on:  Inner Thighs, Abs…These 2 areas are overstretched and prone to over-stretching, so be careful. 
7. Give yourself a few weeks of little to no exercise before your due date.  You can still go for walks…and do gentle movement, but now’s the time to go inward, find ways to relax, calm your nerves, and prepare emotionally/mentally for your those first crazy months of your baby’s life.

Take this short list and add any other restrictions or suggestions from your doctor.

Pilates has taken you a long way toward preparing your body for delivery and motherhood.

Here are a few books related to a few topics you are probably obsessing about now (or will soon!):

Fit to Deliver: An Innovative Prenatal and Postpartum Fitness Program: Safe and Fun Exercises Tailored by Professionals to Benefit Both You and Your Baby

The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want

Healthy Sleep Habits, Happy Child

Super Baby Food

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