Pilates during Pregnancy – Your pelvic floor will thank you!
Pregnancy and childbearing–while one of life’s little miracles–can do a number on the body and especially the muscles that support the pelvic floor. The weight and strain of carrying a growing baby plus the hormonal changes that happen during pregnancy can weaken the pelvic floor muscles.
Why is that important? Let’s dive into the anatomy for a minute.
Our pelvic floor is a “sling” of muscles at the base of our core, a bit like a small muscle hammock, that runs between the pubic bone in the front and the tailbone at the back. In women, these muscles support the bladder, bowel and uterus (womb). The urethra, anus, and vagina all pass through the pelvic floor muscles. The pelvic floor muscles normally wrap quite firmly around these passages to help keep them shut, which helps to control bladder and bowel function and assists with sexual function (pleasure). When you contract the pelvic floor muscles, they lift the internal organs of the pelvis and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and feces, and is important during childbirth to allow the baby to emerge.
Still with me?
Bottom line: these muscles are important for controlling our restroom activities, keeping our organs where they should be, and for better pleasure during sex.
Since pregnancy can weaken these pelvic floor muscles, some women experience incontinence (leakage) during and/or after pregnancy, a reduction in sexual sensation, and lower back pain.
Fortunately, Pilates works wonders on your pelvic floor. The whole aim of Pilates is to make your body (and especially your core) strong, flexible, and balanced. Keeping your pelvic floor strong during pregnancy can:
- Reduce your risk of urine leakage before/after pregnancy
- Speed your recovery after childbirth
- Reduce your risk of prolapse (when the pelvic muscles start to “lapse” or bulge into the vagina)
- Improve sexual sensation
While we have pregnant clients in our group classes, many of our pregnant clients find our private sessions are perfect for them: you get the studio all to yourself, and you and your instructor can focus more on the pelvic floor. In a private session we can completely customize your workout to work around — and with — your pregnancy.
There’s never been a better time to do workout at Citizen — especially while you’re pregnant! That’s how Stacy Treviño feels about Citizen. “It’s my favorite place to go,” she said.
She went five days a week, even through her pregnancy, up until four days before giving birth. She couldn’t wait to get back to the studio — and planned to bring her son Henry to the BYOB class the following week.
Check out our new safety protocols and client responsibilities here to read about how we are doing our part to keep you healthy and #slowthespread.
With over 125 class times to choose from 7 days a week at 3 locations, our studios are revered for upbeat, fitness-based group reformer classes that emphasize fun and challenging 45-minute routines complemented by a culture of inclusion. Our low competitiveness vibe, quality equipment everyone feels comfortable on and a happy, approachable team pushes clients towards fitness improvements, positive body images, and healthy mental states.
Book a session with us today: your pelvic floor will thank you!