The New Age Parents spoke to a Pre-Natal Pilates Coach, Sophia Yasmin, to find out more on how pilates during pregnancy benefits mummies-to-be.


Exercise has a lot of benefits especially for pregnant women as their bodies encounter changes for the growth and development of the baby inside their womb.

Physical changes which are usually seen through the broadening of body features, enlargement of the breasts and adjustment of joints for expansion are faced every day of the pregnancy.

According to Sophia Yasmin, there is one great maternal exercise called Prenatal Pilates which a pregnant woman can engage in. This exercise works for the heightened condition of the body as it focuses on the physical and emotional aspects of pregnancy. Usually, expectant mothers fear the coming of the baby because they think they might not be ready.

Prenatal Pilates is specially designed for women to cope with pregnancy changes and prepare their bodies for labor. Pilates exercise benefits the parts of the body which absorb almost all transformations. The pelvic area, the back and the joints are targeted spots to provide comfort for pregnant mothers.

What Pilates during pregnancy does is that it primarily reduces low back pain and sciatica; decreases chances of stress, fatigue, swelling and inflammation around the joints; aids in digestion and helps you prepare for giving birth.

Transversus abdominus is activated in Pilates by supporting the lumbar spine and the pelvic area. During pregnancy, the ligaments are lax due to natural hormone relaxin and Pilates strengthens them for relaxation and easy breathing.

Pilates, which was introduced by Joseph Pilates, emphasizes physical conditioning through concentration of breathing, controlling of the mind over matter and physical strength. This separates it from Yoga which deals with the mind and living a balanced peaceful life. It aims to work the body to equilibrium uniting the mind, body and spirit altogether.

Prenatal Pilates is an exercise that can be started out even before pregnancy. Joining a Pilates class with a professional instructor is best in order to shift your center of gravity for your baby’s growth to deal with loosened ligaments. As Pilates fitness can be modified according to your needs, Pilates adapt to them and vary in intensity and scope from prenatal, first trimester and until the end of the third trimester.

The variations of the exercise for adaptation affect your posture, movement and balance. This will make pulling and stretching easier for you during labor. Always opt for programs that enhance your joints flexibility.

Pilates fitness is best for any expectant mother except in cases when you are expecting twins, suffering from high blood pressure, blurred vision or had two miscarriages in the past. Pilates during pregnancy is a good routine if it is done according to a physician’s consent. Work your way to a happy and healthy pregnancy by preparing yourself through Pilates fitness.

By Sophia Yasmin.

* * * * *

Like what you see here? Get parenting tips and stories straight to your inbox! Join our mailing list here.

Want to be heard 👂 and seen 👀 by over 100,000 parents in Singapore? We can help! Leave your contact here and we’ll be in touch.