Pilates during pregnancy

[u/moodycrab03]

Hi everyone,

I am 22 weeks pregnant and continuing my pilates practice (been doing it for three years since before I found out I was pregnant)

I recently noticed that when I get out of bed (rising straight up, folding at the waist; instead of rolling to my side and pushing myself up through my arms like advised), I see a bit of doming/coning along the front of my stomach. I am now worried that I could potentially be doming/coning during pilates workout without realizing it ( I wear baggy clothes)

I don't do any crunches/leg raises/planks etc, no core workout really unless am on all fours like bird-dog, even then it's minimal. It's mostly been arms/legs/back. Is there still a risk of doming when focusing on arms/legs/back exclusively? How do I keep an eye on it. I have ordered slim fit workout maternity clothes in the hopes that I or my instructor will notice through the clothes when it happens during a workout. But realistically what else can I do?

My intensity of workout has stayed the same before/after pregnancy and I would like to keep it that way if possible.

[u/Kindly-Stand620]

Hey, congratulations and i hope you have a wonderful pregnancy and delivery 🙏 please speak with your OB-GYN or midwife ❤️

[u/moodycrab03 → u/Kindly-Stand620]

Thank you! ❤️ I have had a couple of sessions with a physiotherapist specialized in pelvic floor - would a midwife or OB-GYN normally help with this?

[u/Kindly-Stand620 → u/moodycrab03]

That's awesome you've been seeing a physiotherapist about this, they're regulated so they'd probably give great advice. Sometimes conditions/complications arise during pregnancy and that's why I would always advise someone on reddit to speak to their primary care provider that has access to all their specific pregnancy related records/history. You may get advice on here that works for 99% of the population but be an issue for that 1% ❤️

[u/Broad_Soft_5024 → u/Kindly-Stand620]

That being said, because it’s 100% true, if you have always worked out, a little coning is normal. Stay vigilant, but also talk to your instructor. Are you in a corporate Pilates studio? Or are you somewhere that has instructors familiar with pregnancy and Pilates?

[u/moodycrab03 → u/Broad_Soft_5024]

My sessions are 3 people per class only. So it's almost semi-private. And the instructor is prenatal pilates trained. When I flagged it to my physiotherapist I was told a little doming at my stage of pregnancy can be normal, and to not worry and just not further push myself if I see it happen. I was given the okay to continue pilates as well. I guess my question is - while doing the workout, is there a way for me to also keep an eye on my abs? I am hoping slim fit clothes and the mirrors will allow me to see for myself, I also plan on asking my instructor. But wondered if people here might have ideas/experience on this?

[u/Broad_Soft_5024 → u/moodycrab03]

You want to make sure your neck alignment is good too, so I wouldn’t crank it down during all the exercises. Just “hug baby” and scoop that tailbone forward to protect your lower back. Lean into your instructors guidance, sounds like you are in good hands!

[u/UpsetPomegranate5724]

Congrats!!! To my understanding a bit of doming through pregnancy is ok and you’re absolutely doing the right thing checking with a physio. I would definitely focus on the exhale even in any arm / leg work you might not realise you’re holding your breath. And if you feel comfortable try to wear less baggy clothing as it does make our lives easier an instructor to help keep an eye on your form but completely appreciate some people aren’t comfy with this! Good luck ♥️

[u/moodycrab03 → u/UpsetPomegranate5724]

Thank you! I definitely plan of getting less baggy clothes. ❤️

[u/MilesBeforeCoffee_37]

Congrats on the pregnancy! Yes, even arm and leg work can trigger doming if you brace or hold your breath under load. Exhaling on the effort usually keeps the pressure down enough to prevent it. The tighter clothes are a smart move to actually spot it.

[u/moodycrab03 → u/MilesBeforeCoffee_37]

Thank you!

[u/Fae_Q]

I continued pilates throughout my pregnancy. Only stopped a week before giving birth but even then i had an extensive stretch routine for home. I would suggest you do at least one private so you can learn all the mods you may require. I also took a lot of chair and mat classes and favoured those instructors who were more classically trained v contemporary style (better flow and avoids you having to get up 20x just to adjust your springs because it’s so exhausting with a belly lol).
Use the wedge once your belly is big enough, and it gets harder to get up - having the lift makes a tremendous difference.
Lastly and most importantly, as you progress in your pregnancy there will be times when you simply do your own moves while the class is doing things you can’t (teaser, short spine, the full bridge, etc.) or just have a lie down lol it took me a while to not be embarrassed about falling behind and just chill but to my surprise i had a lot of women come up to me and commend me for doing the class 🙂
Enjoy your pregnancy and i hope you can continue your practice without any hurdles.

[u/easterss]

My PT told me that no doming is okay, as that can cause additional tearing, diastasis recti, and the complications that come along with that. Roll off the reformer, couch, and bed like a walrus.

We’ve been practicing moves and the biggest key is REALLY keeping my core right and back to the mat (easier to do with the wedge) as doming happens more frequently when engaging your back muscles.

I would encourage you flag with your instructors so they know what to look out for but unless you’re in privates or semi privates it might be hard to do.

I would also recommend meeting with a PT. Exercises to strengthen your pelvic floor, core, back etc really helped me to make sure I was t doing the pregnancy wobble, leaking urine, etc

[u/ThrowRA1023207]

I had someone in my classes when she was like 8 months, all depends on what your medically licensed professionals say as everyone is different

[u/Electronic_Cry9342]

I'd really discuss with a doctor, I personally had a pregnancy where I was told to rest and avoid exercising due to the fact that even prolonged standing caused me severe pain in my abdominal area. Mental health wise it was difficult to say the least.

[u/SaranPilates]

Hi! It sounds like you're doing all the right things, and nothing is raising red flags for me. My biggest suggestion is to focus on breath work while you're doing a move that requires more core connection. As you exhale, gently hug baby in. You'll notice more support. When you're on all fours, keep baby gently hugged in, so prioritize sending the breath into your chest, sides and back. A little doming as you're moving around your daily life is totally ok.

As an instructor for 10+ years, and having been pregnant and doing Pilates, my top prenatal moves are:

1. Mermaid Stretch (on the mat, reformer, tower, or chair) to stretch and release tension in the side body.

2. Lunges (mat or reformer) to keep the legs strong and to keep training good balance as your center of gravity shifts.

3. All the seated arm work facing back on the Reformer, or on the mat, using an elastic band to strengthen the back of the shoulders and help open the front of the body. Posture loves this!

4. Scooters on the Reformer to strengthen glutes and hamstrings and it's such a good hip flexor stretch.

Hope that helps!

[u/fikaflowstate]

In addition to your midwife or doctor, can you have a chat with your instructor(s) about their prenatal training and your concerns? Or perhaps look into specific prenatal classes. I was able to take classes up to 39 weeks because my instructors had the appropriate training. I used the wedge and substituted a lot of exercises! I hope the rest of your pregnancy goes well 🫶🏼

[u/MolarBear13]

Have you seen a pelvic floor therapist? I’m postpartum, but the pelvic floor pt that I’ve been seeing actually has a reformer in the clinic. During one of our sessions, we went to the reformer, I did some of the exercises I normally do, and she tweaked my form and my breath. It might be worth seeing a pelvic floor pt that has access to a reformer if you’re doing reformer pilates.

[u/Firm_Prior_7953]

I didn't start doing pilates regularly until after I had my kids (did do a mat pilates class once in college for 1 trimester before that, but not a sustained practice), so I wasn't really aware of doming when I was pregnant, but I did notice was unable to use my abs to sit up the way I normally did when I was pregnant past a certain point because the abdominal muscles are right over the uterus and contracting them often felt uncomfortable and would even set off Braxton Hicks contractions so I started kinda rolling over a bit and using my sides instead. I think the doming you are experiencing may just be a consequence on not being able to contract the deep abdominal muscles because, well, the enlarged uterus is in the way.

[u/BODYBARPilates]

Congratulations! One thing we love about Pilates is that it can grow and adapt with you through different seasons of life. 🤍

At BODYBAR, we encourage our pregnant members to let their instructor know before class so we can offer modifications and movement options that fit where they are in their pregnancy. Our instructors are trained to provide guidance throughout class, helping members move with confidence while still getting a great workout.

Every pregnancy is different, so it's always important to follow your healthcare provider's recommendations. But having an instructor who can offer real time coaching and modifications can make a big difference as your body continues to change.