While books and magazines encourage prenatal exercise, the guidelines are often confusing, especially regarding Pilates core exercise. The problem stems from the attempt to create one-size-fits-all guidelines for a condition that varies dramatically amongst women. Fortunately, many Pilates instructors are trained to adapt the method to each stage of pregnancy as well as to their clients' individual needs.
Considerations
The supine position used in Pilates core exercise is the main source of conflict amongst prenatal exercise specialists. Pregnancy enlarges your uterus, which has a tendency to lean to the right. When the mom-to-be lies on her back, her enlarged uterus may invade the space of her vena cava, which is the blood vessel to the right of her uterus. If the enlarged uterus compresses the vena cava, it may reduce blood flow to the mom, and possibly the baby's heart. The American College of Obstetrics and Gynecologists advises against supine exercise after the first trimester. This rules out Pilates core exercises such as "The Hundred," which involves lying supine, raising the legs and upper body, and pumping your arms up and down as you breathe in and out for 100 counts.
Misconceptions
The contraindications against the supine position cause some instructors to advise against Pilates core exercises during pregnancy, but this advice is based on a misconception regarding the word "core." The rectus abdominus, or superficial abdominal muscle, is only one part of the core musculature. It is also the least relevant muscle during pregnancy. As your baby grows, explains Moira Stott, creator of Stott Pilates, the rectus abdominus muscle may split, forming what is called a "rectus diasti." This split reduces abdominal support, causing back problems and spinal instability. Prenatal Pilates instructor Debbi Goodman advises against exercises that require the rectus abdominus to contract strongly against gravity. Goodman, a physical therapist specializing in pelvic floor exercise, argues that transverse abdominal muscle, a deeper core muscle, is workable from the all-fours position. The quadruped is an example. Kneel on all fours. Draw your belly in as you simultaneously lift your right leg and left arm, and then your left leg and right arm.
Prevention/Solution
Prenatal Pilates instructors use special equipment to modify core exercises. The spine corrector, resembling a lounger chair, is an example. It places the spine in a "C" curved position, which facilitates core exercise without requiring you to lie flat on your back. The Pilates crisscross exercise is easily modified on a stability ball. Sit upright on the ball, and cross your arms in front of your chest. Rotate your upper body to the right, simultaneously lifting your right foot a few inches from the floor. Return to center and repeat on the other side.
Benefits
Breathing is essential to both Pilates and childbirth. The breathing used in Pilates exercises also works the transverse abdominal muscle, a deep core muscle that compresses the diaphragm during exhalation. Pilates exercise also enhances core muscle and total body awareness. This is helpful during the immediate postpartum period, when isometric core muscle contraction may be the only acceptable exercise form.
Warning
Women who have had previous miscarriages should consult their physicians before starting any type of prenatal exercise program. Stop exercising if you experience muscle weakness or dizziness, and contact your physician immediately.
