The Impact of Pilates on Pregnancy

Pilates has been gaining traction as one of the most effective core workouts on social media. Although this workout has been around for about 100 years, it is becoming more and more popular. Developed by Joseph Pilates as a recovery method for injured dancers, it quickly transformed into an exercise for the general public. The pilates method focuses on establishing a deep mind-muscle connection with each movement and utilizing abdominal and lower back muscles. Rather than focusing on building muscle, pilates focuses on muscle tone and specifically core muscles. Core muscles are incredibly important in supporting the rest of your body, not just the abdomen. Pilates can be performed on the popular reformer style, mat or even at home with countless YouTube videos available.

As women become pregnant, their bodies transform through a series of psychological, anatomical, and physiological changes. Although one of the most rewarding and beautiful aspects of life, pregnancies can place stress upon the human body. Common complaints of pregnant women include cramping, muscle pain, lower extremity pain, swelling, headaches and weight gain. The American College of Obstetric and Gynecology “recommends 150 minutes of moderate intensity aerobic exercises for all pregnant women” (Dastenaei, 2020).

A study was conducted in Iran that examined the effect and benefits of Pilates on pregnant women. The researchers designed an intervention project that included two 30-minute sessions per week for 12 weeks under the supervision of a certified Pilates instructor. The study participants were divided into 2 groups - with one group starting Pilates on the 8th week of pregnancy and the other starting on the 18th week.

Other studies have found that Pilates exercise had a positive effect on pelvic muscle function and flexibility. It also decreased low back pain, reduced “post-menopausal osteoporosis, decreased body mass index, reduced subcutaneous fat, developed sleep quality after the delivery, and improved quality of life in women” (Dastenaei, 2020). However, the study determined that additional studies would need to be conducted to evaluate the effect of Pilates on mental health. Additional research regarding the effect on physical health was also deemed necessary. Dastenaei and other authors predict that this program may help to reduce pregnancy medical and treatment costs. Therefore, it is extremely important to conduct more research studies into improving reproductive health.

References:

Dastenaei, B. M., Aein, F., Safdari, F., & Karimiankakolaki, Z. (2020, November 5). Designing an intervention program over the effects of Pilates on pregnancy outcomes among the pregnant women: A protocol study. International Journal of Surgery Protocols. Retrieved July 28, 2022, from https://reader.elsevier.com/reader/sd/pii/S2468357420300322?token=9FA37F69D5B5988C438DADCE5A8A1977AC2685BE461C879D0F7AD6600ED2F24B4C0CF4907C5D9B7B5802D08D865E09CF&originRegion=us-east-1&originCreation=20220720212221

Gilmerm. (2022, March 8). Everything you want to know about pilates. Cleveland Clinic. Retrieved July 28, 2022, from https://health.clevelandclinic.org/everything-you-want-to-know-about-pilates/