What actually changes in your Pilates once you are pregnant?

Less than you would think. The modifications start in the early second trimester, and the main one is lying flat on your back. From about week 16 we stop that for long stretches, and it is the modification that matters most. It is an easy fix: you prop yourself up onto your elbows, or pop a Pilates ball behind your shoulder blades, or cut the on-your-back work out altogether. There is so much other work we can do: sidelying, four-point kneeling, lots of standing work. That one change affects things like shoulder bridges and any core work lying on your back.

We also avoid a lot of overstretching. There is a lot more relaxin in your body, the hormone that loosens off the ligaments to help prepare you for birth, so we just want to make sure we are not putting your joints in a compromising position by leaning into the extra flexibility you have suddenly got. We cut out lying on your belly, which is not going to be comfortable anyway, but mostly we cut it for safety. And we are careful with overheating, and really careful with balance. If you are following Wild Prenatal, all of that is built in already, you do not have to remember any of it.

Should you stop core work when you are pregnant?

No, and stopping it altogether is the most common thing I see.

And I get it. The baby is in your belly, and it is tricky to get your head around the fact that you should still be keeping those muscles really strong. But those are the muscles you need for birth, and more importantly, they are the ones you need to be able to reconnect and rebuild postpartum. Stopping completely is not the answer.

So instead of stopping, it is about switching it. We modify crunches and long planks, that kind of work puts a lot of pressure on the really superficial abs, that six-pack muscle, and that is what can increase ab separation, or diastasis recti. Instead we focus on the deep core: the pelvic floor, the transverse abdominis and the obliques. Lots of four-point kneeling work, 360 breathing, and the movement we call hug the baby, where you really wrap those muscles around and support your lower back at the same time. It is still genuinely challenging, you have to think about that connection through the entire core, and it is far more beneficial anyway.

Can you do prenatal Pilates safely at home on your own?

Yes, and in some ways it is better. In a studio you have obviously got someone watching your form. At home, I am there doing the class with you. I was pregnant filming every one of these videos, so I know exactly what the movements feel like in my own body, and I know the really common mistakes after twelve years of teaching.

I will talk you through it. If your shoulders creep up to your ears, I will remind you to relax them down. I will give you a modification the moment something does not feel good, or more challenge if you want it. And I will talk you through the breath on every single movement: when to engage, and just as importantly, when to relax the pelvic floor.

Honestly, when you are pregnant, home just works better. Getting out to a studio and parking and doing the whole thing takes an hour and a half, whereas you can do a really targeted 15 or 20 minutes on your lounge floor, in your pyjamas, on a day you are feeling too nauseous to face anyone. You can pick a class for how you are feeling: something for glutes and core on a good day, prenatal stretching when your body is sore, instead of turning up to whatever is already planned and modifying it a thousand times at the back of the room. The only thing people get wrong on their own is rushing through and not listening to the cues. Slow it down, and stick a mirror beside you if you want to check your back is not overarching. That is the message I get most: “Thanks Laura, I did not feel like moving today but feel so much better afterwards.”

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This article is general information, not medical advice. Always talk to your midwife or doctor about your own pregnancy before starting any exercise.

Tailor your workouts according to the current phase of your cycle with our cycle syncing 28-day programme. This programme will help you understand when to push your workouts, when to focus on low intensity exercise and when to rest. This allows you to get the most out of your Pilates classes throughout the month.

If you are someone who has to deal with a period regularly you are probably very familiar with how much your energy levels change throughout your cycle thanks to hormonal fluctuations. Your hormones change throughout the month so your workouts should too. Work with your hormones not against them to get better results from your workouts and unlock more energy.

What is Cycle Syncing?

Cycle syncing is aligning your workouts and lifestyle habits with the stages of your menstrual cycle. By changing how you move during each phase of your cycle you’re able to meet the hormonal needs of your body making the menstrual phase easier to manage.

You will also experience more effective results as you are working hard when you crave it and when you can get the most of these sessions and slowing down or resting when needed to reduce the stress on the body.

Some of the benefits of syncing your workouts to your cycle:

Feel more energised and motivated

Make your workout routine more effective

Reduce risk of injury

Reduce PMS / period symptoms such as mood swings, bloating and period pain

Improve hormonal balance / reduce stress

More enjoyment from exercise

How do I move my body at each stage?

To keep it simple and easy to follow, below are the stages of cycle and the Ideal ways to move your body at these different stages of your cycle.

Days 1 to 5 Menstruation (Early Follicular)

Class style: Gentle Pilates, Stretching, Walking, Rest Days

Energy levels may be low to start with and you can experience bloating or cramping. Towards the end of this phase depending on how you feel, start to move more and push your workouts.

Days 6 to 11 Late Follicular

Class style: Power Pilates, HIIT Pilates, Cardio, Sculpting Pilates

This is where we push your workouts, and where you will get the best results and the most “ bang for your buck “ from the exercise you are doing.

Days 12 to 15 Ovulation

Class style: Power Pilates, Sculpting, Strength

Hormones are high here, we work hard again and you are likely to have more energy and focus.

Days 16 to 19 Early Luteal

Class style: Power Pilates, HIIT Pilates, Sculpting Pilates

To start the Luteal phase you will be able to push yourself for a few days before slowing it right down.

Days 20 to 28 Late Luteal

Class style: Low Intensity Sculpting, Gentle Pilates, Stretching, Walking.

Slow it down as your hormone levels begin to drop, your energy levels drop. It is still important to keep moving if you feel up to it. The name of the game here is to focus on exercise you find relatively relaxing. Take rest days when needed. Be kind to yourself this week or so before your period, this will also help to reduce Reduce PMS / period symptoms such as mood swings, bloating and period pain.

FAQ

How do you track your cycle?

You can track it manually, day 1 is the first day of your period or the first day of your bleed and track the days from there. I use the Flo app and find this very easy to use.

Which part of the cycle is day one?

This is the start/first day of your period.

Is cycle syncing still beneficial if Im on the contraceptive pill?

Cycle syncing wont work as well if you are on hormonal birth control due to this contraception essentially shutting off the cycle and hormones changes. However I don’t believe it is beneficial to push yourself for the entire month so this will help you vary the style of workouts you are doing. If you are planning to come off the pill at any stage this will also help you understand how to exercise when you do.

What if my cycle is longer than 28 days?

This is normal. The common length of cycle ranges from 26 to 33 days. You can adjust accordingly by adding an extra workout in the certain phase you are in or a few more low intensity days at the end of the cycle.

How do I get access to the cycle syncing programme?

To get access you just need to become a Wild Pilates online member. You will then get access to the cycle syncing programme and all other workouts ( 350 + ) and challenges on our online studio.

Staying motivated and adapting how you exercise over the last few years has been tricky and has changed how we move our bodies, myself included. 

A positive of that is now exercise is more convenient than ever with great options online, I personally have never been more consistent. Whether you are training in a gym, at home or in a studio you may still struggle with consistency, planning a routine for the year or even where to start. Now more than ever it is important to look after your mental and physical health and I hope these tips will help you prioritise your well being this year. I challenge you to think more about the process than the outcome and more about how you are feeling than how you look or perform. 

• Set Goals and Be Clear About What is Driving You to Achieve These Goals. 

First of all, what is driving you to set this goal? Maybe it is being more active with your kids , feeling more confident, prioritising yourself this year. Whatever it is, remind yourself of this regularly. 

Do not put too much pressure on yourself. The more success you have in your fitness journey, the more you will stay with it. So keep this in mind when setting your goals. 

You don’t have to change everything in January. I prefer to think of it as making small changes that make you feel good. You have the rest of the year to layer more goals or go deeper into the same goal. I like to do this on the first of each month to make it more manageable and to reflect on my progress.

Another common mistake is taking on too much at once. Trying to change your workout regime, your diet, get more sleep, stretch more, reduce alcohol and the list goes on. I suggest sticking to 2-3 core goals/habits. 

It is great to have big goals and dreams but in day to day life it can be hard to navigate how to get there. Try something for me when setting goals this year, think about the process, not the outcome. If you want to get fitter this year, try not to focus on your performance, results or how you look.  Instead set small goals that most importantly will make you feel better and inevitably will get you to that goal, without the outcome being the sole focus.  The goals/habits are achievable and easy to follow. For example Instead of “I want to get fitter”  we focus on the process and set targets like:  this week I will complete 3 workouts and improve my nutrition by eating less processed foods to give me more energy. 

• Try Something New 

Just like anything in life, variation is key! This is especially important when you are starting out,  getting back into a regular fitness routine or wanting to be more consistent than ever this year. Trying new forms of exercise or mixing up the routine will allow you to learn more about your body, get better results and ultimately find the combination that best suits your goals, which is different for everyone.

If you are happy with your choice of exercise, play around with the intensity or the order in which you layer your workouts each week. If you have struggled to get back into it,  focus first on getting started with something familiar then slowly introduce new forms of exercise. Reducing boredom will also increase the chances of creating a healthy routine, long term.

Mixing it up will help to reduce injuries by challenging the body in different ways and will allow you to stay active, without overdoing it.

I encourage you to find a fitness routine that leaves you feeling energised, rather than depleted and excited to prioritise yourself and your fitness. For me that is a mix of Pilates and nature walks but I am forever mixing up what type of Pilates I am doing (one week it could be more strength Pilates focused, the next more stretch focused) Following the weekly schedule is a great option. 

• Reflect on Your Previous Habits 

Change/improvement shouldn’t be a chore but sometimes it can feel like it is. Instead you want to be focusing on goals/habits that will improve your quality of life and make you feel your best. 

Looking back on your previous habits can help you realise you may have been setting unachievable goals,  going too hard too fast or making no plan at all to achieve those goals. You may see a common theme of losing interest or struggling by going it alone.  Therefore you might be better this time to follow a designed challenge, schedule the sessions into your weekly calendar or get a training buddy. 

This also applies to the goals you are currently working on.  Along the way (maybe that’s weekly or monthly) reflect on what has been working or what you could improve on. I love the theory of marginal gains: just try to improve a few things by 1% each week and over the year you will be in a completely different position. 

Evolve or repeat is a great reminder here. I don’t suggest making drastic unsustainable changes but small achievable improvements will go a long way. 

Remember if you can focus on the process not the outcome, you will have a more positive experience and be able to adapt and change your goals as you go. I encourage you to find a fitness routine that leaves you feeling energised, rather than depleted and excited to prioritise yourself and your fitness.

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Pilates and running is truly a dream combination of training, that is why i’m so excited to share the new Pilates for Runners programme with our online members. Before my Pilates journey, running was my main sport I completed in athletics 800m and ticked off a yearly half marathon. Since my Pilates training I am so passionate about sharing the benefits of adding Pilates to your running plan. Pilates does not just help with injury prevention but also your ability to run more efficiently,  therefore faster and overall performance will improve. 

The Benefits of Pilates for Runners 

Running, especially outdoors is a great activity both physically and mentally, especially to your cardiovascular and heart health. However like anything, variety is key to avoid injury and overuse.  Pilates builds long, strong muscles, improves flexibility and lessens risk of injury. Pilates can help runners stay stronger, and run longer! Some of the main areas we focus on are:

Posture, core strength, injury prevention, leg alignment, glute connection, recovery, flexibility, breathing. 

The way that Pilates strengthens the core muscles, stabilises your hips and opens up the vertebrae in the lower back to prevent back injuries ( from constant impact involved in running) makes it a dream combo in terms of not just injury prevention but also performance. 

Hip instability is a leading cause of running-related injuries, since weak hips can cause IT band syndrome, runner’s knee, and piriformis syndrome. If we incorporate strength for the muscles that are not working during your runs.  I will say it again: Pilates does not just help with injury prevention but also you will be able to run more efficiently therefore faster and performance will improve (can you tell I’m passionate about this!) 

Why Pilates and Running Complement Each Other 

Pilates and Running are the perfect opposites in terms of training to help create a well rounded training regime. 

Runners often only move in one direction or one plane of movement, therefore often not getting access to the full range of motion their body needs. If you only move in the same way some muscles become strong and tight from overuse like quads and calves and other muscles like the glutes and hamstrings become very weak and no longer fire properly or allow you to engage them when needed, this muscles then become reliant on other muscles, over time if ignored this can lead to injury and poor movement patterns. 

Pilates helps with muscular imbalances and our Pilates for runners focuses on lengthening the overworked and tight muscles and specifically strengthening those muscles like the gluts that will help you perform better. 

Pilates is a great way to strengthen and work your muscles without increasing your running kms. You can substitute a run for a Pilates workout or reduce the distance you are running and improve performance by improving strength and movement patterns rather than just pounding the pavement. 

Pilates is performed much slower  than running, which can allow you to really build a connection and targeted work to the muscles, therefore reducing muscle imbalance but also teaching you how to engage and work these muscles while running to help you run faster and more efficiently. 

Another area where many runners aren’t as strong as they should be is, core strength! Pilates has a huge emphasis on core strength, Pilates core strength is all about the trunk of the body, the back, and the “deep core” muscles, as well as the hip flexors, IT bands, and hamstrings, all areas that are often implicated in running-related overuse and imbalance injuries. 

How to Best Schedule Pilates in / How the Pilates for Runners Works 

You will probably be deliberate about when you are running based on your schedule or if you are training for an event or race these runs will be planned out very carefully. Plan your Pilates around your running schedule. 

The online Pilates for runners programme is designed to fit around your schedule by doing Pilates either on the days you are not running or before or after a less intense run. You may need to only do 1-2 sessions per week if you are following an intense running plan or if you are not running as often you can follow the ideal calendar. 

Stretch sessions and the warm ups are designed to do on the days you are running. Most sessions are 20 minutes long or shorter designed to fit into those recovery days or after  the less intense runs in your weekly schedule. 

Just like any strength training or adding in something new, it may take a while to adjust and you will feel these new muscles working so don’t plan a tough Pilates session the same day or day before your longest run. 

You will discover a few workouts that you love, add these to your list and you can use the Pilates for runners as a place to find the best workouts for running.  You can decide to add the workouts whenever it suits you,  rather than following the calendar. 

Pilates Principles to Focus on While Running 

Another major benefit of doing Pilates alongside you runs, is you can take what you learn from the Pilates sessions and apply these principles to your running technique. 

Run tall/ Posture: don’t hunch, think about your posture by engaging the core muscles and upper back muscles to help you run taller. Focus on head, neck and ribcage alignment also.  As Pilates improves your posture with regular practice, you’ll notice that you run taller and with better form, and therefore will be likely to run faster and farther as well. 

Relax shoulders: are you tight through your neck and shoulders this uses more energy and is not the most functional position for your shoulders, you will build strength to engage the upper back muscles and be reminded in the classes to keep your “ shoulders away from your ears” 

Breathing: Pilates reminds you to take full deep breaths, check in while you are running can you control your breathing and focus on full deep breaths

Hip Stability: your glutes are a powerhouse of muscles that many runners do not recruit at all while running, many struggle to engage the glutes and you may have been told you have “ lazy” glutes, these muscles help keep your leg in ideal alignment to avoid injury and also affect your performance you need these muscles to help power you forward and up hills. Pilates will not only help you find and engage your glutes but by strengthening them your performance will improve 

Alignment: we focus a lot on alignment in the classes so you will have a better understanding of keeping your knee and ankles aligned. You may feel these small adjustments mean you can feel the muscles like the glutes working more to support your knee and hip stability leading to less injury and recovery needed. 

The best news is incorporating an online plan means you can fit these sessions around your current running plan and at $19.99 NZD ( cancel anytime) it is an affordable option with clear instruction and lots of variation. 

Pilates for Runners Programme and downloadable calendar

Pilates for Runners 31 mins

Run warm up/finisher

Runners Stretch

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