A strong core is important for pregnant women! These core muscles become stretched and therefore awareness in that area can difficult to attain. Strength and control in these core muscles are crucial for maintaining good posture as well as pushing during a natural delivery, and also for recovery after the birth of the baby.

This workout can help you to:

• Specifically strengthen the muscles of the abdomen known as the “powerhouse” making it easier to bounce back to your pre pregnancy figure
• Increase overall strength and flexibility, resulting in less lower back pain during pregnancy and an easier recovery from childbirth.
• Develop awareness in your body to improve the quality of your breathing, decrease muscle tension, and increase circulation
• Improve the way you feel and carry yourself by helping to create a sense of space and balance in your both your body and mind.

Pilates, when done correctly, is one of the most invigorating yet gentle forms of exercise ever developed. During pregnancy a woman’ s body goes through so much change in such a short amount of time. Pilates is the perfect way to connect the breathing and movement through these changes in order to feel light and long at a time when most women feel themselves getting bigger and heavier.

This workout can be done before you get pregnant, while you are pregnant and after the birth of your baby. The order of the traditional mat Pilates sequence has been changed slightly so that you spend less time on your back and on your belly. Clear, precise instruction is given at a reasonable pace and modifications are shown for different levels/stages of pregnancy.

Q: Hi! I received your video and was thrilled that many of my familiar exercises were there with the modifications. I was confused to see so much ‘on your back’ stuff since I’ve read and been told that after four months or so you shouldn’t do anything supine. I’m 16.5 weeks now, and had been doing Pilates before my pregnancy for years. A trainer that I know scared me by saying in her training, they were told no “on your back” stuff. I don’t yet feel the dizzy feeling they say may clue
you in….can you help ally those concerns because I really love your video.
–ET

A: From my research and experience, it seems that the reason why the ACSM (American College of Sports Medicine) and ACOG (American College of Obstetricians and Gynecologists) suggest this is to prevent you from becoming dizzy as a result of the weight of the fetus putting pressure on the blood vessels that bring blood back to your heart. The general guideline has always been to avoid lying flat on the back for more than 5 minutes. I purposefully made sure that any supine exercise in the DVD was only for (at most) one minute or so. Also, research has indicated that as long as the legs are moving supine positions for a short time are safe.

James F. Clapp, MD is a well-known medical researcher and an international authority on the effects of exercise during pregnancy. I often use his book, Exercising Through Your Pregnancy, as a reference. He says in his book:”[In mid- to late pregnancy] Continue floor exercises, stretching, and weight training. Although the ACOG guidelines suggest limiting the range of motion and avoiding the supine position, I have not found objective information indicating that these really need to change during mid-or late pregnancy. The only exception is late in pregnancy when it is physically impossible for the woman to lie, let alone perform exercise, in the prone (stomach down) position. Floor exercises on the back appear to be OK unless the woman gets dizzy or the fetal heart rate response is abnormal. If one of these problems occurs, the woman should turn on her left side. Remember, lying still under the weight of the womb is what causes the problem, because the weight of the enlarged womb compresses and blocks the large vein that returns blood to the heart (inferior vena cava). My experience indicates that as long as the legs and torso are moving, interference with blood flow back to the heart should not be a problem. The weight training, floor exercises, and stretching keep a woman flexible and strong, which helps posture, reduces musculoskeletal stress, and makes her feel a lot better.” (p.201)

I encourage you to really listen to your body. Keep in mind that the issue is lying FLAT on your back. If you do find yourself uncomfortable with lying on your back, you will see in the DVD that there are options to use pillows to prop yourself up on a bit of an angle. This should help you to feel more comfortable.

* CONSULT YOUR DOCTOR BEFORE BEGINNING THIS EXERCISE PROGRAM.

What people are saying about the DVD

“I loved doing Pilates during my pregnancy! After each workout I always felt taller, more flexible, and stronger. When you are pregnant, that’s a rare feeling!”
– Nadya G. Swedan, MD

“Danielle first introduced me to Pilates years ago and has remained one of the best instructors in terms of guidance, education, and support. Since recently becoming pregnant, I am using the DVD regularly. It is motivating and easy to follow. At the end, I feel stronger, more balanced and flexible, and as if Danielle were right there teaching me. I highly recommend this DVD especially for pregnant women, but also for anyone who is interested in learning the basics of how to do Pilates correctly and independently, I am thrilled to be able to use it not only throughout my pregnancy, but thereafter.”
– Deborah Y. Manocchia, Licensed Clinical Social Worker

“When I became pregnant, I started Pilates with Danielle. I thought it would be helpful for pregnancy, and to develop certain muscles for birthing purposes. I found the exercises in her DVD to be strengthening yet incredibly energizing. I do what I am comfortably capable of and I always finish feeling relaxed and renewed.”
– Coco Baran, Dance Instructor

“I love the workout! It accomodates your growing body and lets you work at your own level. At 35 weeks, I still haven’t had any back pain! I look forward to using it post partum too!”
– Hillary Kallor