Pregnancy & Exercise

Pilates is one of the safest and most popular form of exercise for pregnant mum's to be. More information about our Pregnancy Pilates classes can be found here – mmphysiopilates.com 


There are compelling benefits for exercising during pregnancy. You and your baby will be grateful for the extra effort. These are:

  • Preventing aches and pains
  • Regular activity will maintain your fitness helping you to ease and prevent fatigue, constipation, varicose veins, and backache
  • Exercise will help you cope better with other common pregnancy related pains. See here for more details… (link to 'related pain' section)
  • Be better prepared physically for labour and delivery. You are likely to have a speedier recovery
  • Return to a healthy weight after delivery more easily
  • Improve your sleep during pregnancy - vital for health and well-being
  • Activity raises 'feel good' factors

What type of exercise?

Okay, so you know it's good for you and want to get started - but how?

We're all created differently. Mum's to be are especially more at risk of inappropriate exercise due to their changing bodies and natural weight gain.

Some guidelines for consideration when planning an exercise routine while pregnant

  • Start slowly and progress gradually
  • Take frequent breaks
  • Make sure you drink lots of fluids before, during, and after exercising
  • Be careful not to allow you core body temperature to rise beyond normal limits
  • Be aware of how you position yourself during exercise to avoid injury

Avoid high-impact movements. Connective tissues can stretch more easily during pregnancy putting you at risk of joint injury.

Your centre of gravity will shift as you gain weight making you more prone to trips and falls. Avoid equipment or activities that could be more difficult to maintain your balance.

Avoid very hot or humidity conditions.

It is recommended not to exercise on your back after the first trimester. This can put too much pressure on parts of your circulatory system and limit blood flow to the baby.

The safest and most productive activities are:

  • swimming
  • brisk walking
  • indoor stationary cycling
  • low-impact aerobic activity such as Pilates (led by a Pilates instructor who is a Chartered Physiotherapist)

These activities carry little risk of injury, benefit your entire body, and can be continued until delivery.

We run daily Physio Pilates classes in our private studio in South Dublin and offer specific pregnancy Physio Pilates classes. Our Pilates instructors are Chartered Physiotherapists who have undergone specific training in ante and post natal Pilates and are experts on the physical functioning of the human body. They lead small, safe and carefully structured classes tailored to individual needs.

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