5 Pilates Exercises To Avoid During Pregnancy with Modifications
Wondering which Pilates exercises to avoid during pregnancy? I’ve recruited prenatal and postnatal Pilates expert Robin Long to share safe modifications for Pilates poses that may be dangerous during pregnancy.
Welcome back to the second video/post in our three-part series on prenatal Pilates. Today my friend Robin Long of The Balanced Life is sharing five Pilates exercises to avoid during pregnancy.
But don’t worry – we’re not going to leave you hanging! Robin is also showing us modifications for all of these moves so you won’t feel left out in class when everyone is doing crunches and you’re stuck holding your belly!
5 Pilates Exercises to Avoid During Pregnancy
Watch the video above for demonstrations of the Pilates exercises to avoid during pregnancy, depending on trimester, and what you can do instead.
1. The Chest List
After the first trimester, you want to avoid exercises that require you to crunch/compress your abdominal cavity.
Modification: Toe Taps
Instead of crunching, think of stabilizing the abdominal muscles.
2. The Pilates Roll-Up
After the first trimester, this exercise can put too much pressure on the abdominal wall.
Modification: Modified Roll-Up
This exercise still works the core but puts less pressure on the rectus abdominus.
3. The Criss-Cross
During pregnancy, this exercise puts too much pressure on the abdominals.
Modification: Banana Leg Lift
This exercise works the obliques in a way that is safe and great for pregnancy.
Any exercise that has you lying flat on your stomach isn’t a great idea after the first trimester or as soon as you have a bump.
Modification: Kneeling Swimmer
This modification will engage the abs and work the thighs without putting unnecessary pressure on the belly. This also helps with posture and alignment.
5. Pilates Plank
Depending on your strength, this exercise may be fine to continue until late in your pregnancy. If you’re not able to keep your pelvis lifted and support your belly, you should modify.
Modification: Modified Plank or Hover Plank
These isometric holds will work the core while still supporting the lower back.
Want more prenatal exercises ideas? Check out these posts! >>
- 5 Healthy Activities + Foods to Avoid During Pregnancy
- DHA Supplementation During Pregnancy
- 5 Healthy Pregnancy Diet Tips
- Weight Gain During Pregnancy
And for a comprehensive guide on everything you need to know to have a happy, healthy plant-based pregnancy, be sure to check out Plant-Based Juniors’ Predominantly Plant-Based Pregnancy Guide!
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Weigh-in: Have you been confused about which Pilates exercises to avoid during pregnancy? Will you try these moves?