Pregnancy is one of the most beautiful phases of a woman’s life. While eating healthy and nutritious foods is highly recommended during this time, it is also necessary for mothers-to-be to keep themselves physically fit during the nine months of pregnancy, and beyond. Celebrity fitness trainer Yasmin Karachiwala revealed during an interview with podcast host Bhavishya Sindwani that Bollywood A-listers like Alia Bhatt and Deepika Padukone both incorporated Pilates into their postpartum workout routine to stay fit and lose weight.
“One thing that they have that others don’t is commitment. They are very disciplined to ensure they get their workout done each day. Deepika did a lot of Pilates after she delivered. Alia, Deepika both. You cannot get a body like someone else, but you can be as fit as someone else,” said the expert.
Why is Pilates good during pregnancy and after
During pregnancy
As a series of controlled movements, mostly on an exercise mat, Dr Deepthi Bawa, senior consultant-gyneacologist, IVF specialist, laparoscopic and cosmetic surgeon, SPARSH Hospital for Women and Children, told indianexpress.com that Pilates involves moves that are very easy to modify during pregnancy.
“Provided the doctor has given you a go-ahead, as a low-impact pregnancy workout, Pilates boosts flexibility and balance and prevents back pain by strengthening your pelvic floor and core muscles (your abs), which support your spine. This equips your body better to cope with the strains caused by the weight of your growing baby,” she explained.
According to her, it strengthens the core, which lends more stability to the mother as the bump grows, and also helps reduce back pain by exercising the tummy muscles that stabilise the back and pelvis. Strengthening these muscles can help reduce back or pelvic pain. Pilates during pregnancy also helps relax and control breathing, which is important for pregnancy and labour.
After pregnancy
According to her, pregnancy causes certain muscles, such as your pelvic floor and abdominals, to be under pressure — especially during full term and the delivery. Once the baby is delivered, these muscles become extended and weaker than before pregnancy. This is where Pilates can help strengthen your core muscles, including your deep transverse abdominis and pelvic floor.
“The controlled movements required in these exercises help rebuild core strength, which is often weakened due to pregnancy and childbirth. Strengthening the core improves posture and helps alleviate lower back pain, a common concern among new mothers,” said Dr Bawa.
Additionally, such functional strength training exercises enhance pelvic floor health, which is essential to prevent urinary incontinence and support recovery from vaginal or cesarean delivery. “Engaging in strength training postpartum aids in boosting overall energy levels and combating fatigue, as it promotes better blood circulation and increases endorphin production,” said Dr Bawa.
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What to keep in mind
Dr Bawa shared some pointers to be kept in mind before including Pilates in your pre- and post-natal fitness routine:
1. Consult your gynecologist first
2. If you are planning to take up a Pilates regimen during pregnancy, find an experienced trainer who has worked with pregnant women before.
3. Follow the precautions and do not overdo it.
4. Get your posture, abdominal, and pelvic floor strength assessed to find the right Pilates workout for you.
5. Mind your balance with a growing belly. So, avoid getting off the floor quickly.
6. Stop exercising if you feel any discomfort.
However, Dr Bawa urged mothers to begin under professional supervision and customise their workouts based on their recovery stage. Gentle, progressive training can be transformative for new mothers aiming to reclaim their physical well-being.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
