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You've found yourself expecting a little bundle of joy, congratulations! While you may be keeping it under wraps for a while, you absolutely need to tell your Pilates instructor (or any fitness instructor, really!). Your body may not be showing outward signs yet, but you are already feeling them: Nausea, fatigue, frequent trips to the restroom. Your Pilates work will begin to change along with your body. Let me tell you a little bit about how we will address these changes in Pilates during the first trimester. (If you haven't yet read the introduction to this series, you can find it here.)

Throughout the first trimester we can maintain the majority of the Pilates work you have been doing. We will continue to strengthen your core, arms, legs, and back, all while maintaining good range of motion. While it is yet early, any abdominal work we do will be closely watched for signs of diastasis. It is still quite safe to continue abdominal work, but I will maintain a close eye on you to prevent any injury.

One side effect of pregnancy you may not be able to feel, but one that is extremely important for consideration, is your loosening muscles and ligaments. Because of your relaxed ligaments, we will be careful to support stretching exercises so that we do not over-extend into injury. While you are still able to lie on your back, you may feel too nauseous to do this. With many of my prenatal clients who experience mild to intense nausea, we end up discontinuing any exercises practiced while lying down, including roll-overs, to reduce nausea. (You're welcome.) Here are a few exercises you'll encounter during the first trimester:

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I'll repeat this to you throughout your pregnancy, while we can continue strengthening through the second trimester, maintenance is truly our goal. Pilates will help you maintain strength and flexibility through your pregnancy so when your baby finally arrives, your body has a strong foundation on which to recover. Stay tuned for Pilates During the Second Trimester! And if you haven't already read the introduction to this series, you can find it here.


Me'kelle Brosnan is a BASI Certified Pilates instructor in Bend, Oregon. She specializes in Pilates for sports performance, prenatal and postnatal health. To schedule a complimentary consultation call 541.974.4558. To purchase classes and schedule classes, use this link to MindBody Online. Subscribe to my YouTube Channel.

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