Pregnancy is a journey full of physical, emotional, and mental changes. As the fetus develops, the mother's body undergoes various adaptations that can sometimes be difficult. In the midst of all this, maintaining fitness becomes an important priority for pregnant women. One exercise that is increasingly popular among pregnant women is Reformer Pilates . However, can Reformer Pilates be done while pregnant?
The answer is yes, reformer pilates can be done during pregnancy, as long as it is done correctly, under expert supervision, and adjusted to the needs of the body that is changing. However, before deciding to start this exercise, it is a good idea to understand more about what reformer pilates is, its benefits for pregnant women, and things to consider.
What Is Reformer Pilates?
Reformer Pilates is a form of pilates exercise that uses a tool called a reformer . This tool consists of a platform that can be moved back and forth using springs. The reformer allows the body to perform various movements with varying resistance and support, depending on the setting of the springs. Through the reformer, pilates exercises become more intense but remain safe because they support good posture. The movements performed on the reformer help strengthen core muscles, improve posture, and increase flexibility and balance.
Benefits of Reformer Pilates for Pregnant Women
Helps Maintain Body Balance
During pregnancy, the body's center of gravity changes, especially as the belly begins to grow. This can make pregnant women feel less stable and prone to losing balance. Pilates reformers help train the body's balance through controlled movements. The reformer supports the body, making the movements safer and more controlled, even for pregnant women who may find their weight more difficult to manage.
Strengthening Core Muscles
Reformer Pilates focuses on strengthening the core muscles, which are especially important during pregnancy. Strong core muscles help support the back and abdomen, reducing the risk of lower back pain that is common in pregnancy. Strong core muscles can also help pregnant women cope better with labor and speed up recovery after giving birth.
Increase Flexibility and Mobility
Pilates reformer is designed to help increase flexibility with controlled stretching movements. This is very beneficial for pregnant women, especially in the third trimester when the body starts to feel stiffer and more difficult to move. This exercise helps maintain flexibility in joints, muscles, and ligaments, so that the body is more prepared for the birth process.
Relieve Pain
Pregnancy is often accompanied by complaints of pain, especially in the back, pelvis, and legs. Pilates reformer helps relieve this pain by improving posture and maintaining muscle balance. The movements on the reformer can help release tension in areas of the body that are often tense during pregnancy.
Improves Circulation and Breathing
Reformer Pilates involves rhythmic and controlled movements, which help improve blood circulation and breathing. During pregnancy, good blood circulation is essential to ensure that enough oxygen and nutrients reach the fetus. In addition, the breathing exercises that are part of reformer Pilates also help pregnant women learn to breathe more deeply and calmly, which is very beneficial during labor.
Also read: Must Try, These Are 7 Benefits of Pilates for Men
Things to Consider When Doing Reformer Pilates During Pregnancy
Although reformer pilates offers many benefits for pregnant women, there are a few things to keep in mind to ensure the safety and effectiveness of this exercise.
Consult a Doctor
Before starting reformer pilates, it is very important for pregnant women to consult with their obstetrician first. Every pregnancy is unique, and there are certain conditions that may make physical exercise unsafe. By consulting a doctor, pregnant women can ensure that they are in good condition to do pilates exercises.
Choose an Instructor Who is Experienced in Training Pregnant Women
Not all pilates instructors have specific experience and knowledge in training pregnant women. Therefore, it is important to choose an instructor who understands how to adjust pilates movements to the body condition of pregnant women. An experienced instructor will know which movements are safe and which ones to avoid during pregnancy.
Listen to Your Body
Pregnancy is a time when the body goes through many changes, and it is important for expectant mothers to always listen to their body's signals. If you feel tired, sore, or uncomfortable during an exercise, stop immediately and rest. Reformer Pilates is supposed to help your body feel better, not add to its physical burden.
Avoid Risky Moves
Some of the movements in reformer pilates may not be suitable for pregnant women, especially after entering the second and third trimester. Movements that involve excessive pressure on the abdomen or that require a long supine position should be avoided. An experienced instructor will be able to replace these movements with safer and more comfortable ones.
When Should You Stop Reformer Pilates?
In general, pregnant women can continue to do reformer pilates until the end of pregnancy, as long as there are no health problems that arise. However, if there are signs such as dizziness, excessive pain, shortness of breath, or contractions, you should immediately stop exercising and contact your doctor. Every pregnant woman should listen to her body and not push herself if she feels uncomfortable.
Conclusion
Reformer Pilates is a great option for expectant mothers who want to maintain their physical fitness during pregnancy. Not only does this exercise help strengthen muscles, increase flexibility, and relieve pain, but it also provides great benefits for mental and emotional health. However, as with any type of exercise, safety should be a top priority. By consulting with your doctor, choosing an experienced instructor, and listening to your body, reformer Pilates can be a safe and effective companion on your journey to a healthy and comfortable pregnancy.
