Pregnancy is a transformative time, bringing with it physical and emotional changes that require thoughtful care. At Sano Studio in Edinburgh, we often hear the question: ‘Can I do Reformer Pilates while pregnant?’ The answer is a resounding yes—with the right guidance. Reformer Pilates is a safe, adaptable, low-impact workout that offers numerous benefits for pregnant women, helping them stay strong, flexible, and connected to their bodies during this special time.
What is Reformer Pilates?
Unlike mat Pilates, Reformer Pilates incorporates a machine with adjustable springs, allowing for customised resistance and support. This makes it particularly suitable during pregnancy, as exercises can be easily adapted in any class to accommodate physical changes and ensure safety. At Sano Studio we also provide specialised pregnancy wedge pillows to allow for pregnant attendees in any class.
How Reformer Pilates Supports Pregnancy
Reformer Pilates provides a safe and effective way to maintain core strength and support pelvic floor health—both crucial during pregnancy and postpartum recovery. It also helps relieve common issues such as lower back pain before it becomes debilitating, while also promoting flexibility and relaxation. Reformer Pilates can be thought of as a ‘pre-hab’ exercise regime, the style of the exercises focus on strengthening the essential muscles needed for pregnancy, childbirth and helping to speed up postpartum recovery. Reformer Pilates not only benefits your physical health during pregnancy but there are mental health benefits too. With its emphasis on controlled movements using your breath, Reformer Pilates encourages mindfulness and is fondly labelled ‘mindful movement. This regular focus on breath alone can be become a key practice for to help reduce stress during childbirth.
Safety Considerations for Reformer Pilates During Pregnancy
Safety is paramount during pregnancy, which is why it’s essential to work with an experienced instructor. At Sano Studio we always advise you to consult your healthcare provider before starting Reformer Pilates and our expert instructors Heather, Caroline and Laura tailor Reformer Pilates sessions to meet the unique needs of pregnant clients, ensuring every movement is safe and effective. There are certain movements that should be avoided during pregnancy such as deep twisting, excessive abdominal pressure from lying on your tummy for example and avoiding lying flat on your back after the first trimester. By working with one of Sano Studio’s expert prenatal instructors you can be rest assured that you will be provided with a safe, effective and enjoyable workout. The most important advice we give to pregnant clients is to listen and trust your body, if a movement doesn’t feel good then don’t do it but certainly don’t avoid movement altogether. The best way to ensure a happy and healthy pregnancy and baby is to stay active during pregnancy.
Reformer Pilates by Trimester
First Trimester: Building a Foundation
During the first trimester, most standard Reformer Pilates exercises can still be performed. This is an excellent time to build strength and lay a foundation for the months ahead, with a focus on gentle, supportive movements. Avoid overexertion (unless this is your norm!) and make sure you stay well hydrated
Second Trimester: Modifying for Comfort
As your bump grows in the second trimester, adjustments to your routine become necessary. Exercises that strengthen the core and pelvic floor are particularly beneficial, preparing your body for the later stages of pregnancy and childbirth but these must be done without lying flat on your back. This is where our specialised pregnancy wedges come in. Any traditional Reformer Pilates exercises where you are usually required to lie flat on your back can be performed lying on our comfortable pregnancy wedge instead, elevating you slightly and ensuring no disruption of blood flow to the baby. Core exercises are still perfectly safe and even encouraged. We want to keep those underlying core muscles strong and flexible. We offer various adjustments to ensure comfort and safety whilst maintaining the maximum benefits from the exercise.
Third Trimester: Preparing for Birth
In the third trimester, the focus shifts to maintaining mobility and reducing discomfort. Breathing exercises and gentle stretches can help prepare both body and mind for labour and delivery. The same rules apply as they do for trimester two but we monitor you a little closer now to ensure you feel challenged yet safe, stable and comfortable. As mentioned at the start you can start to lean into the focus on breathing to reduce stress and prepare for labour. We warmly welcome you back to class after clearance from your medical professional as soon as you feel ready and we are also happy to accommodate you bringing your baby to class where possible, pre-crawling.
Why Choose Sano Studio for Prenatal Reformer Pilates?
At Sano Studio, our expert instructors Heather, Caroline and Laura understand the unique needs of expectant mothers. Heather and Caroline have both experienced the benefits of Pilates during their own pregnancies and Laura brings a wealth of experience working with pre and post natal clients. With all of their experience combined they bring empathy, expertise, and a personalised approach to every session, ensuring you feel supported at every stage of your prenatal wellness journey
Book Your Reformer Pilates Session Today
Ready to experience the benefits of Reformer Pilates during pregnancy? We warmly welcome pregnant clients in any class taught by our expert pre-natal instructors Heather, Caroline and Laura. We tailor the exercises within the class to suit the individual rather than offering a specific pre-natal class offering you more flexbility on the class times and options available. Book a session at Sano Studio in Edinburgh and discover how tailored Reformer Pilates Edinburgh can help you stay strong, flexible, and calm throughout your pregnancy journey.
Conclusion
We at Sano Studio love teaching Reformer Pilates in Edinburgh’s South Side of the city. Reformer Pilates is such a versatile and enjoyable form of exercise. Reformer Pilates is a safe, adaptable, and effective way to maintain fitness and well-being during pregnancy. With expert instruction from Heather and the team at Sano Studio, you can enjoy a personalised and supportive approach to prenatal Pilates. Book your session today and let us help you navigate this transformative time with confidence and strength
Visit our Pilates studio in Edinburgh, Morningside, and discover how Pilates can transform your fitness journey.
FAQ Section on Reformer Pilates
What is Reformer Pilates?
Reformer Pilates uses a specialised machine that utilises spring resistance training, thus improving strength, flexibility, and posture.
Is it safe to do Reformer Pilates during all trimesters?
How do I start Reformer Pilates?
What other services does Sano Studio offer?
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